Memorial Day weekend schedule Weekend schedule! We would like as many people as possible to do the Hero Workout “Murph” at 10pm on Saturday. Doing this workout at night is a unique way our gym honors this fallen Hero. We’ll help you pick the best version of the workout for you. The important thing is...Read More

Remember tomorrow night is the Murph workout.If you are not in the members group on facebook please request to be in it. Its called “train Harder crossfit members group.” All the details are there. If you want to come in today and just row or bike or stretch feel free too. 2:00 minutes Row into..Mobility...Read More

20 second Forward and Back Line Hops20 second Side to Side Line Hops20 second Bend and Bow20/20 second Single Leg Toe TouchesInto..Mobility1:00/1:00 minute Active Scorpion Stretch:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch1:00 minute Alternating Active Pigeon StretchInto a short barbell warm up WeightliftingEvery 2:00 minutes, 6 Sets3 Hang Power SnatchPerform all sets between...Read More

Don’t rip your hands today. Murph is coming up Saturday evening. We do that workout here on Saturday Night. Check facebook for details. Warm-Up:400m JogMobility2 Sets, For Quality40 second Elevated Prayer Stretch20 second Extended Reverse Plank BridgeGymnasticsBar Muscle-Ups Skill WorkSpend 10-15 minutes going through skill work here for the dayWorkout “No Brakes, Just Gas”4 Sets,...Read More

Warm up4 Minute Machine Into Barbell Specific mobility and warm upStrengthWeightliftingEvery 2:00 minutes, 6 Sets3 Hang Power CleansPerform all sets between 80-85% of 1RM Power CleanReset in the hip each time. Do not rush these and ‘touch and go’ them throughthe hip. Embrace the time under tension.“Tow-Mater”For Reps:3 Rounds Minute 1 – Calorie Row Minute...Read More

warm up Warm-Up:Prehab Mobility Work2 Sets, For Quality20 second Wall Thoracic Extensions30/30 second Kettlebell Hip Shift40 seconds Alternating 90-90 Hip Switch10/10 x 90-90 Get-upsSpecific Warm-Up6:00 minutes, For Quality10 Alternating Lateral Lunges20 Bear Plank Shoulder Taps5-7 back squats adding a little weight each timeWe will give you time to build to your percentageThenStrengthEvery 3:00 minutes, 5...Read More

Workout 114 Minutes Run 200 Together10 Bar muscle ups split how you want (sub is 10 pull ups 10 dips)12 Front squats, 135/9514 deadlifts 135/95Wod 28 Minute AmrapRun 800 together *to the old 800m mark on Byrd stMax reps clean and jerks in the remaining time 155/105*adjust the run so you are running about 4...Read More

Saturday Endurance at 8am CrossFit and Weightlifting at 9amGoing back a little old schoolteams of 220 minutes of rowing- switching every 2 minutes20 minutes of ski- switching every 2 minutes20 minutes of running- switching every 400m9am Weightlifting workout will be with Coach Nicole9am CrossFitWorkout 110 Minute Amrap50 single under jump rope10 single DB weighted step...Read More

Warm-UpGeneral2 Sets, For Quality12/9 Calorie Row10 Samson Walking Lunges8-10 Kettlebell TatersInto..BARBELL WARMUPTHENWeightliftingEvery 2:00 minutes, 6 Sets2 Low Hang Squat Cleans + 1 Split JerkStarting @ 70% and increasing by feel today to around 8 RPEFor the low hang position the bar should be pulled up to the hip and then brought back to1-2 inches below...Read More

2:00 minutes Echo Bikeinto..Mobility Drills1:00 minute Foam Roller Thoracic Spine Extension30/30 second Glute Smash and Floss30/30 second Couch StretchInto..Stability + Activation2 Sets, For Quality10/10 Single Leg Barbell Romanian Deadlift10 Sumo Stance Goodmornings10 Barbell Cossack squatsStrength- we will give you time to build to starting weight StrengthDeadlift (Heavy Session)Every 3:00 minutes, 5 Sets6 Reps @ 70%6...Read More