“Barbara” Level 1 (advanced) 5 rounds: 20 pull ups, 30 push ups, 40 sit ups, 50 squats Level 2 (intermediate) 5 rounds: 10 jumping pull ups, 20 push ups, 25 sit ups, 35 squats Level 3 (beginner): 4 rounds: 10 jumping pull ups, 15 push ups, 20 sit ups, 30 squats What is Level 1, Read more »

Saturday WOD @ 10AM Join us saturday for a team WOD at 10 am. This will be the only WOD for the day. Read more »

Walk it Out Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups Bringing CrossFit to Hope Read more »

Give me some Olympic Lifts, Baby!!  5×5 cleans   First hand stand push up by a Female at CrossFit Alex goes to Mitzi CrossFit continues to make headlines. We have posted articles over the past few days from Triathlete Magazine and Men’s Fitness. Today we post an article from the Wall Street Journal and Muscle Read more »

Complete as many rounds in 20 minutes as you can of: 10 Push Press 85 lb/55 lb 15 Box Jumps 24" 20 Sit Ups   Jeff's son preparing for a lifetime of CrossFit...and burpees Law enforcement agencies across the country are turning to CrossFit to prepare them for the ever changing challenges faced on a Read more »

"What is that rope for..." Five rounds for time: 5 Over Head Squat 95lb/55lb 3 x 10 ft rope climb 10 ring dips enlarge image GPP=General Physical Preparedness, aka "fitness" What is CrossFit? I am UnScared: Triathlete Magazine "The people who were trying to make this world worse are not taking the day off. Why Read more »

Starting off 2011 with some metabolic conditioning 3 Rounds: 50 sumo deadlift highpull - 45lbs 20 double unders or 100 singles Run 400 meters CrossFit Endurance Featured in Triathlete Magazine  Read the 10 page spread with great pictures I am Unscared on  the book "Four Hour Body" Gymnastics as Conditioning "What we fear doing most Read more »