WOD

First things first! You need to check out this article. It is a simple, thorough breakdown of the squat. http://library.crossfit.com/free/pdf/CFJ_SquatClinic_Dec02.pdf Second, you need to come... Read More

It has been a great week with plenty of new skills being dialed in, and to celebrate we are going to go out with a... Read More

    Some of us were lucky enough to team up and push the sled for a mile last saturday. Today we are going to... Read More

When done correctly the KB snatch can be smooth, and have a great natural rotation during the movement. Our goal as a gym tomorrow is... Read More

To honor veterans day we will be doing “Tommy V.” For Time: 115 pound thruster, 21 reps 15 ft rope climb, 12 ascents 115 pound... Read More

I hope everyone had a great weekend and is looking forward to having veterans day on a tuesday. We will be running classes normally all... Read More

Double video day! First video you will probably have to watch like 15 times to process, and second video is a great example of simplifying... Read More

  We want to give you all the opportunity to express your fitness, and one setting for that is called competition. Let me be very clear: we will... Read More

Today we have a conditioning test for our 2K on the erg. I personally believe this to be mentally the most challenging of our more... Read More

So the obvious task here is to move quickly. And our best shot at achieving this is to realize that safety and efficiency really are... Read More