9am: Yoga 10am: Oly Lifting 11am: Endurance For Time: (40 min time cap) 1 Mile Run 5 rounds of Cindy 8o0m Run 5 Rounds of Cindy 400m Run 5 Rounds of Cindy 200m Run *1 Rd of Cindy = 5 Pullups, 10 Push ups, 15 Air Squats Happy Birthday Man Vs Food      Read More

Reminder: We will not be having our regular Saturday morning classes. Barbells for Boobs registration starts at 9am and will run from 9-10am.   We will run heats of Grace every 15 minutes until everyone has done the workout.  Heats are first come, first serve.  If you’d like to be in an early heat, get...Read More

10 min EMOM: Odd Min: 1 Rope Climb Even Min:  3 Power Snatches, heavy Then, With a Partner… 10-1 KB Swing, 70/53 SDHP, 95/65 *3 burpees on the min. *Both Partners must complete the rep scheme for both movements. Halloween Dress up WOD at 5pm!            Read More

Strength 5 x Power clean x 1 Front Squat x 2 Then 10 Squat Cleans (155/110) 200 meter Run 50 Double Unders 8 Squat Cleans (155/110) 200 Merter Run 40 Double Unders 6 Squat Cleans (155/110) 200 Merter Run 30 Double Unders 4 Squat Cleans (155/110) 200 Merter Run 20 Double Unders 2 Squat Cleans...Read More

Deadlift: 3 x 5 Then… 15 min AMRAP: * Cash In: 50 Pullups 20 Front Rack Walking Lunges, 70/53 10 Burpee Box Jumps, 24″/20″ Trail Creek Outfitters Supplying us with Prizes for Saturday’s Barbell’s For Boobs Fundraiser.Read More

Test 1 RM OHS Then…. 21-15-9 OHS 135/95 Ring Dip Then…. 30 Shoulder to Overhead 135/95 40 Pushups   Together again!Read More

South Mountain CrossFit’s Rally in the Valley 2013 Master’s Men reppin the Dub-C Ninja Turtle, Steak&Eggs, Slim Shady and Steakfoose Congrats to all for their great performances including:  Maria and Bob’s first comp and new Clean PR’s, Maria wod WOD 1 of her division, Buttercup Hang Squat cleaning 255! and more than I can remember...Read More

9am- Yoga 10am- Open Gym 11am- Endurance WOD 4 Rounds: Each Round = 6 min cap RD 1 = 800m Run —-> Max Pullups —–2 min break—– RD 2 = 800m Run—->Max H.R. Pushups —-2 min break——- RD 3 = 800m Run—->Max Situps —–2 min break——- RD 4 = 800m Run—->Max Goblet Squats, 53/35 2nd...Read More

8am: Beginners Crossfit 9am: Crossfit 10am: Oly Class 15 min to Establish 1RM Clean & Jerk Then… 3 Rounds: 400m Run 21 Burpees 12 Front Squats, 155/115 (Scale w/65%-75% of 1rm clean) 1 Week away from the Barbells for Boobs Fundraiser. We encourage everyone to come out. All LEVELS are welcome! 9am: Registration (If you...Read More

31 Min Running Clock W/A Partner: 12 Min: Establish 1RM Snatch —–1 Min Break——– 7 Min AMRAP: 5 Hang Snatch, 95/65 10 T2B 20 Air Squats —-1 Min Rest—– 10 Min AMRAP 200m run 15′, 30′, 45′- Farmers Walk Suicide, 70/53 Reunited!Read More