How is the nutrition challenge going? It only takes a few weeks to make something a habit. Stick with it. If you missed out on this one we will be offering one on one nutrition programs starting in February. Warm up today is all barbell work. Coach will go through the Misfit clean complex one...Read More

Strength and Speed Today! The mile time trial starts at 10 after on the dot. If you are late you will have to time yourselfWarm up-Run 600 x 2During your run do 3 or 4 ten seconds sprints per 600.The first 50 meters of the first 600 perform high kneesThe first 50 meters of the...Read More

Warm up-3 Rounds10 Strict press with a bar10 Good morning with a bar10 lunges in place with bar on backPut your bar away, we wont need them today. there are two 15 Minute Wods With a 5 minute break betweenWod 1-15 Minute Amrap14 Burpees 14 Alternating dumbbell snatchesRest 5 minutes then do wod 2Wod 2Complete...Read More

Warm up-Bike or row 5 minutes3 Rounds10 Empty bar thrusters10 Empty bar backsquats5 pull upStrength- Back squats5 sets of 5- did you find your max friday USE THAT number to work off of. These squats should be 80 to 85 percents of your max for all 5 setsLAST SET AS MANY REPS AS POSSIBLE! That...Read More

Run 800M together100 Push Jerks, 185/135 90 GHD Sit-ups 80 Ring Dips 70 Kettle Bell Swings, 70/53 60 Back Squats, 185/135 50 Burpees, bar-facing 40 Pull ups30 Front Squats 185/1320 Man Makers10 Rope Climbs Run 800M togetherRead More

EnduranceRun 1 mile, rest 5 minutes X 4 (rx) X 3 (Int)OR10k row9am Mobility10 AM Partner Wod Split work how you want5 Rounds 10 Pull ups10 ThrustersREST 3 MINUTES5 Rounds 10 Rower Cals10 Burpees REST 3 Minutes and Complete Then Split“Grace” 30 clean and jerks for time“Randy” 75 snatches for time at 75 poundsRun 1...Read More

This weightlifting will take the entire hour, newer athletes don’t compromise form, you may want to try higher reps and lower weights for all 3 movements. USE SPOTTERS ON BACKSQUATS IF YOU ARE BAD AT BAILING BACKWARDS. Two people on each side and 1 behind. CrossFit Total Back squat, 1 rep Shoulder press, 1 rep...Read More

Endurance day-You can’t avoid it forever. Come in and have some fun with this. Warm up will be 10 Minutes of Coach led Stretching, hips and legs. ThenChoose one of the following Partner wod-46 Minute AmrapPartner 1 runs 600 while Partner two bikes or rows for cals, switch when partner gets back from run. Perform...Read More

Warm up! Do this. 6 minute partner bike, switch every minute, not working partner do 20 doubles or practice 20 double attemptsThen 4 sets of 10 overhead squat therapy with with pvc against the rigGrab a bar0-1 Minute 10 snatch grip high pulls1-2 Minutes 8 Power position power snatch2-3 Minutes 6 From the knee power...Read More

Meet at the board to go over the pressing series and sumo deadlift high pulls thenWarm up3 rounds for timerun 2006 strict press empty bar8 push press empty bar10 push jerks empty barStrength-15 Minutes to build to a max of this complex. Taken from the rack. no more than 1 second rest between movementsWithout re...Read More