MEMORIAL DAY MURPH- 8AM & 10AM CLASSES ONLY! For Time: Run 1 Mile 100 pullups 200 pushups 300 air squats Run 1 Mile * You may mix the pullups, pushups and air squats any orderRead more

9am: Yoga 10am: Oly LIfting 11am: Endurance For time: 200m farmers walk, 53/35 400m Run 21 toes to bar 21 burpees 400m run 15 toes to bar 15 burpees 200m farmers walk 400m run 9 toes to bar 9 burpees 200m farmers walk 400m run Regionals Team hard at work after hours! (below: Emily getting her OHS on)Read more

“Baseline Twist Blitz” 30 min AMRAP 75/45 lbs for all barbell movements 50 Sumo Deadlift High-pull 40 Jumping squats 30 sit-ups 20 Push Presses 10 Pull-upsRead more

Find 1 RM Thruster Then….. 3 Bars of Wingerter 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65 Power Cleans 95/65 Back Squats 95/65 Coach Wingerter’s birthday was this past Saturday.  We couldn’t do his wod that day because of the Crossfit Total, so today we celebrate El Wingador!  Read more

Body Weight Warm-up Week 6 Then… Front Squat: 5X5 Then… 6 ROUNDS: 10 Strict Toes to Bars 5 Pistol Progression #2 (One-legged Squats) on each leg. Yes, even if you have pistols you should preform this progression. You will pick a box that places the crease of hip below crease of knee in bottom of squat. For those who won’t or can’t view video Pick appropriate box height (see above).  You will start on the box, feet to the back of the box, bend forward arms out, slide a straight leg down the back of the box till you hit the floor but ALL weight is on the squatting leg, touch with straight leg and return to standing position.  TIPS:  keep your squatting knee pressed out activating abductors and creating torque in the hip.  Don’t just lean forward but forward and slight rotation over the squatting knee. It’s all explained in the...Read more