Strength WOD 5x5 push press WOD As many rounds as possible in 8 minutes of: 2 x 10 ft rope climb 10 x 24/12" box jumps Enlarge image Rope Climb Tips by Jolie Gentry - video [wmv] [mov]  "Meet EJ", a CrossFit Kid - video [wmv] [mov] Training 2 Miles to Run 100 The Olympics Read more »

3 rounds: 15 cleans 95/55 lbs run 800m Heck of a Day at CrossFit!! "What the Bible Says About 2011" -Dr. David Brooks. "In 2011, eliminate the phrase I meant to..." 100 Miles of Trails: Read full article on the CrossFit Journal -  Shane Skowron describes how he became the youngest finisher in a 100 Read more »

KB-Dip-Jump 5 rounds: 15 x 20/12 kg kettle bell swings 10 x ring dips 30 x double unders/150 singles Enlarge image "There is NO better fitness program for fire fighters or law enforcement." - Mike Bender, 10 time winner of the "Toughest Cop Alive" competition Race Day Fueling Pull-up Bar Drills by Jeff Tucker, CrossFit Read more »

Pull Up - Burpee Ladder 12 minutes: Start with 1 pull up & 1 burpee, then 2 pull ups & 2 burpees, then 3 pull ups & 3 burpees, 4 & 4, 5&5...see how many rounds you can get to in 12 minutes. Tabats Squats Image: The Airey Brothers at the Goofy Challenge, putting their CrossFit Read more »

5 Rounds 12 x 155 lb Deadlift 9 x 155 lb Front Squat 6 x 155lb 6 High Pulls Introducing CrossFit Foundation Classes starting this Tuesday at 6:30pm. When we first opened, almost everyone was new so we spent a lot of time covering the basic movements in class. Now that most members have advanced Read more »

Make your Saturday right with a CrossFit WOD! WODs are open to the public on Saturdays so bring your friends. Classes will be at 9 & 10am. If possible the WOD could be outside so dress appropriately. Life doesn't always happen in a cozy 70 degree box. 5 rounds for time: 9 dumb bell push Read more »

Come on out to the SATURDAY CLASSES AT 9 & 10am. These will be the  only classes that day. "...but CrossFit doesn't incorporate cardio..." For time: Run 1 mile immediately followed by 200 sumo deadlift high pull - 45 lbs Enlarge image "CrossFit Endurance Swimming: Hand Lead" with Chris Michelmore and Brian Nabeta, CrossFit Journal preview Read more »

Diane (scaled) 21 15 9 185/115 lb Dead lift handstand push ups Enlarge image Finishing the Extension, Mike Burgener - video [wmv] [mov] Triathlon Transitions with Brian MacKenzie Part 1, CrossFit Triathlon Certification - video [wmv] [mov] Swimming Across the Mississippi United State Running Streak Association "A man may be a fool and not know Read more »

For time: 10-9-8-7-6-5-4-3-2-1 55/35 lb Dumbbell Cleans Ring Dips Burpees What an impressive day of overhead squats. What made it impressive was everyone’s range of motion. Of the 100s and 100s of overhead squats performed today, maybe two or three were not well below parallel. Reduce the load; decrease the intensity; compromise absolute perfect form; Read more »

"Nancy" 5 rounds: 15 x 95 lb overhead squat Run 400 m   Several CrossFiters are planning to run the Spirits 5k on January 29th. The Spirits 5k is one of the biggest 5ks in the area and hands down has the best after party. Sign up here. The next race we will do is Read more »