Month

In June we are going to do a dozen or so of the WODs that were used in regional qualifiers throughout the world. June also marks the start of our 10 week cycle of Monday night O-Lifting at 6 O’Clock. It should prove to be a great month with a lot of fun WODs. The first one... READ MORE

Come on in at 3 for a barbecue and open Gym! READ MORE

At 187 lbs what is the fastest way for a human being to put 411lbs overhead? The Snatch of Course! We are going to be implementing a 10 week cycle of snatching starting this Monday and every Monday after that at 6pm Until August 3-Feel Free To Join Us! Saturday Make Up A missed... READ MORE

*ANNOUNCEMENT* Every Monday at six we will be doing a weightlifting class. The class will go for a 10 week cycle. This Cycle will be the Snatch-All are welcome starting this Monday. We have also been invited to enter online affiliate challenges-More details to come. Friday WOD 5... READ MORE

Thursday WOD 30 Reps Full Clean and JerkThere is no Rx’d weight-Pick a weight that you can do in less than 10 Minutes with your best effort. If you want to see what it was like to do the last WOD of the 08 CrossFit Games do 155/100. If you’d like to compare your Grace... READ MORE

This one should be a lot of fun! Wednesday WOD 3 rounds for time of:Row 500 meters21 BurpeesRun 400 meters What was he thinking? READ MORE

Tuesday WOD Deadlift5-5-5-5-5 Followed By 300 Sit Ups For Time Here’s a piece of a post from Chris Speallers Blog-what are your thought on this subject?Something to leave you with for comments. Why do you care about how much you weigh as far as building lean muscle mass?... READ MORE

*REMINDER*Please remember to sign up in advance if you are planning on attending a morning class. *NOTICE*There will be no 6PM Class Monday Night Monday WOD “Nasty Girls”50 Squats7 Muscle Ups10 Hanging Power Cleans 135/95 Our Friends Over At CrossFit Balboa Have The... READ MORE

Sunday Skills and Drills-or Make Up A Missed WOD *REMINDER*Please sign up for the morning Class at least the day before if not sooner-Thanks *NOTICE*There will not be a 6:00pm Class on Monday Night In keeping with what you might think is humanly impossible… READ MORE

Saturday WOD Back Squat 5-3-1-1-1 For Time13 L Pull Ups 1 HSPU11 L Pull Ups 3 HSPU9 L Pull Ups5 HSPU7 L Pull Ups7 HSPU5 L Pull Ups9 HSPU3 L Pull Ups11 HSPU1 L Pull Up13 HSPU One rep of this and you never need to do another WOD again READ MORE