Archives


Monday – 161010

The Heart of America Team Competition draws some of the best athletes in all of CrossFit. Regional and Games athletes abound in this 3 day competition. The competition is so fierce that the scaled division looks like most Rx competitions….

Read More

Monday – 161003

Well, we didn’t quite make our goal for the running challenge. But, I know that many of you got out there and ran/walked. I know it got me to throw on my running shoes and log a few miles. And…

Read More

Tuesday – 160927

Warmup Spealler Warmup CrossFit Warmup Strength Snatch Balance + OHS – 8 Min to find heavy single – Scale to 2x overhead squat Clean 3-Stop Clean DL + Hang Clean – Find heavy complex WOD “Helen” 3 Rounds 400m Run…

Read More

Tuesday – 160920

Warmup Spealler Warmup CrossFit Warmup Strength Snatch Balance + OHS – 8 Min to find heavy single – Scale to 2x overhead squat Snatch 3-Stop Snatch DL + Hang Snatch – Find heavy complex WOD 3 Rounds 400m Run 20…

Read More

Tuesday – 160913

Click here to add your miles to the September Running Challenge Warmup Spealler Warmup CrossFit Warmup Strength Snatch Balance – 8 Min to find heavy single – Scale to overhead squat Snatch 3-Stop Snatch DL + Hang Snatch – Find…

Read More

Saturday – 160910

Tomorrow is the big day!! Our paintball group will leave the gym at 11:00 am to head to Wacky Warriors in Milstadt. The winery folks are leaving the gym at noon. Looks like we’re going to have some awesome weather!…

Read More

Wednesday – 160907

Today’s workout is an interesting one. It’s a combination of heavy barbell work and a relatively advanced gymnastic movement. The biggest question will be, “What weight should I use?” My answer… it depends. This is a good opportunity to put…

Read More

Saturday – 160716

Warmup Spealler Warmup CrossFit Warmup WOD “Lumberjack 20″ 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24”)…

Read More

Thursday – 160707

Warmup Spealler Warmup CrossFit Warmup Skill HSPU/Handstand Walk – Headstand on Wall – Handstand on Wall – Handstand Pushup Negative on Wall – Handstand Pushup on Wall – Freestanding Headstand – Freestanding Handstand – Handstand Walk WOD 60 Air Squats…

Read More

Monday – 160620

Happy Father’s Day to all the dads out there! Warmup Spealler Warmup CrossFit Warmup Strength Back Squat Use W1RM or 90% 1 @ 70% 1 @ 77.5% 5×3 @ 82.5% WOD 9-15-21 Pullups OHS 95/65 3 burpees every min

Read More