Front squats then front squats! Strength 5-4-3-2 FSQ *Ascend in weight as appropriate Then AMRAP 15 10 FSQ (115/80) 8 Burpee Pullup Optional BuyOut “Gun Show”

CrossFit WOD- 181008

Nutrition challenge starts today. When is the last time you stepped out of your comfort zone? Speaking of stepping up and trying something new. We’re proud of Sravya for giving Saturday morning’s partner wod a go. It can be intimidating,… Read more »

CrossFit WOD- 171120

Holiday week. Let’s get it started with your Monday workout.     For Time 30/21 Cal Row Then: 10-1 Swing (24/16) Goblet Squat (24/16) Then: 30/21 Cal Row Then: 50 Burpees   *Rx+: 32/24   “Replace fear of the unknown… Read more »

“Gallant” Hero WOD – 151107

Today is the day.  We are doing the Hero WOD “Gallant.”  Veterans Day is November 11th and this is our small way or saying “thanks.”   Taken from CrossFit.com: “U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester,… Read more »

Wall Ball City – 151020

The plates are our friends!  And if they weren’t, we became friends…   It’s not quite “Karen,” but there is a reward if you’re willing to hang onto the medicine ball. We talk about the 10 General Physical Skills and… Read more »