Thursday, February 16, 2017


5 rounds rest as needed
10 Barbell bench press (work up, 5-10 pounds more than last set of 10)
8 each side dumbbell bent over row
30 seconds each side, side plank

4 rounds NFT
8  Turkish getups AHAP
10/15 evil wheels
6/8 chest to bar pull-ups

Wednesday, February 15, 2017


So cute!  

4 rounds - score total reps + calories
1 minutes 30 seconds each station, 30 seconds transition
Assault Bike
Hollow Rock/Turkish sit-up
Tire strike/Slam ball

Tuesday, February 14, 2017


Skill work to prepare, including ten minutes Burgener warmup, and clean and jerk practice

Crossfit Open Workout 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

 In the next 6 minutes complete:
1-rep-max clean and jerk

Any questions, read more here.

Monday, February 13, 2017


We are trying a new afternoon class, 4:30 pm Tuesday so far.  Also, a new OnRamp is starting Tuesday morning at 7 AM.  You are welcome to drop in and try it.

6 rounds
6 dumbbell thrusters
6 hold plank & row DB, each side

10 minute EMOM
OHS or snatch balance
Work up
Start with 3 reps and as weight increases decrease reps

Ten minutes to work up to a heavy deadlift 5 rm

Saturday, February 11, 2017


We are starting a new OnRamp next week!  This one will be at 7 am Tuesday and Thursday plus optional Saturdays at 8 am for 5-6 weeks.  This is a great time to start your journey in CrossFit or get back on track.

Plus... we have a new class at 4:30 pm on Tuesday.  Perfect for teachers and anyone else who finishes work early.  Fill this class up and we will add more at 4:30 pm.

CrossFit Open is starting up on the 25th.  We will be doing the Open Workouts in class on Fridays and moving Bench Press to Thursdays for the five weeks of the Open..

5 rounds
12 Back squats or front squats, work up
30 double-unders

4 rounds or until cutoff
40 sit-ups
20 lunges with 45/25 plate overhead
4-6 strict pull-ups   Rx+ chest to bar

Thursday, February 9, 2017


Snatch balance!

We are going to revisit this workout from two weeks ago - add weight this time
5 rounds NFT
12 Barbell bench press - work up
8 each side dumbbell bent over row

5 rounds
30 seconds ninja rolls
30 seconds rest
30 seconds slamballs
30 seconds rest

Wednesday, February 8, 2017


Sumo deadlift high pull
5s up to a heavy set

3 rounds
1 minute rower or assault bike
15 knees to elbows or toes to bar
20 push-ups
1 minute plank