Blog Archives

Friday 3.28.14 & Saturday 3.29.14

Friday 3.28.14


5 sets of:
2 snatch grip hang high pulls + 1 hang snatch


20min AMRAP
12 Med Ball Cleans
200m Farmer’s Carry
20 Wall Ball
200m Sprint


Saturday 3.29.14

Open Workout 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65

Saturday 3.22.14



Open Workout 14.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Saturday 3.15.14

Happy Birthday Josh!

Happy Birthday Josh!


OpenWorkout 14.3

Complete as many reps as possible in 8 minutes of:
10 Deadlifts 135/95
15 Box Jumps 24″/20″
15 Deadlifts 185/135
15 Box Jumps
20 Deadlifts 225/155
15 Box Jumps
25 Deadlifts 275/185
15 Box Jumps
30 Deadlifts 315/205
15 Box Jumps
35 Deadlifts 365/225
15 Box Jumps

Monday 7.22.13

Flashback: 2011 CrossFit Games

Flashback: 2011 CrossFit Games


This weekend is the 2013 Reebok CrossFit Games. In the spirit of the Games, we encourage and welcome all out of town visitors to come in and throw down with us and partake in what we think is the best part of CrossFit, the community! Just kindly message us some details of when you plan on stopping by.

Friday 7/26– 7am & noon class only. There will be no 5pm, 6pm, 7pm or 8pm classes.

Saturday 7/27 – Sunday 7/28 – BOX CLOSED.

We apologize in advance for any inconvenience. For those who will not be attending the Games and still want to get a good sweat in, we will be posting WODs on Friday and Saturday that can be done at home, the beach, the park etc that can be done with little or no equipment. We highly encourage those can’t make it out to the Games, to watch streaming LIVE online or on ESPN3. Please visit for more info.



Back Squat 3-3-3+


3 x 5:00 AMRAPS
6 Push press
9 Box Jumps
12 Pistols (Alternating)

* 2 min rest between AMRAPs