your results...

What Shoes Should I Wear?

What Shoes Should I Wear? You’ve started CrossFit so you need a CrossFit shoe, right?  Maybe a basketball shoe?  A weightlifting shoe but they look so weird.  What about a minimalist shoe? “I don’t know what to do from here…” Let’s look at the demands of CrossFit and see if

Read More

Can I Get 6-Pack Abs from Running?

Can I Get 6-Pack Abs from Running? Short answer? It definitely couldn’t hurt!  But let’s dive into the details so you don’t put together a bunch of “junk miles,” so to speak. How Often Should I Run? It depends, really. For a runner who likes to do 5k’s, 10k’s, half

Read More


But did you die? Cardio Death by 44’ *Can be Death by 20m Row if need be *We will set intervals for this so people don’t have to reset the screen every time Optional BuyOut “Midline”

Read More


Abs, Abs and more Abs! Cardio 21-15-9 For Time T2B Box Jump (24/20) 400m Run T2B = 1:30, 1min, :30; BoxJ = 1:30, 1min, :30; Run = 2:30 Optional BuyOut “Hollow Row”

Read More


MetCon/Cardio LM For Time 600m Run w/ MB (20/14) 25 DL (185/135) 50 WB (20/14) 75 Box Stepup w/ MB (24/20) 50 WB 25 DL 600m Run w/ MB R = 4min, DL = 2min, WB = 3min, BSU = 4min Optional BuyOut “Strict Gymnastics”

Read More


Cardio 2 RFT .7mi AAB 500m Row 400m Run *2:30 each movement Optional BuyOut “Push Pull” ***Start with Big 4 Stretches***

Read More


“bout to get that LSD in today! (also make sure you are well hydrated….drink water)!   MetCon/Cardio “Kelly” 5 RFT 400m Run 30 BoxJ (24/20) 30 WB (20/14) R = 2:30, BoxJ = 2:30, WB = 2min Optional BuyOut “Midline Fun”

Read More


Choose your own adventure!  Also Murph Prep. Cardio AMRAP 16 400m Run Pullup* *O1 = 5 + 5ea *O2 = 3 + 3ea *O3 = 2 + 2ea *Rx = pullup *Sx = anything else Optional BuyOut “Row ‘Em & Rack ‘Em”

Read More

SEARCH for more Posts


Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.