Crossfit Total deadlift back squat strict press   Warm up 9-9:45 First lift at 10am you will have 3 attempts at each lift.Read more

A Partners version from the Competitors Prep Summit Complete the following relay with a partner: 1 rope Climb 1 clean + 4 Walking lunges (135/95, 165/115, 195/135, 225/155) 1 clean + 4 Walking Lunges 8 Kb Snatches, 70/53 *Once each partner completes a round, increase bar weight Our 7:30am beginners member, Liz has undergone brain surgery to remove a tumor. Her surgery was a success and is currently in the beginning phase of recovery. There is a card at the box sitting at the front desk to sign. We would like to get this to her in the next couple of days.  Read more

Hang Power Clean 3×3 Then 5 Rounds of: 9 Hang Power Cleans (155/110) 15 Ring Pushups 21 Squats 7PM Strength Hang Power Clean 3×3 Power Clean 5×3 Post loads and times to comments:Read more

10 Min EMOM: 3 Power Snatches (increase weight on min 2,4,6,8,10) Then… 12 Min AMRAP: 3 Weighted Strict Pullups, 53/35 6 Alt weighted Pistols, 53/35 9 Slapping Pushups Reminder: The next CrossFit Total will be this Saturday Jan 26th.  Warm-up: 9am-9:50am First Lift: 10:00amRead more

10-9-8-7-6-5-4-3-2-1 Floor Press  135/95 Deadlift 225/155 Power Clean 135/95 Use one bar and change your weight for each lift. “The Conversation” showing off her pearly whites at the Competitors Prep Summit this past weekend.Read more