• Labor Day Reminder

    Labor Day Reminder

    Rest Day We will be open for the following class times tomorrow: 6am, 7am, 8am, 9am, 10am and noon No 5am or evening classes! We will be doing a two part deal during class tomorrow. Part of which will be a partner/team deal. We will be able to accommodate larger class sizes. So, please come […]

  • 100904 Saturday

    100904 Saturday

    WOD AMRAP in 20 minutes of: 400m run 15 right arm dumbbell snatch 7 ring dips 15 left arm dumbbell snatch 7 ring dips

  • 100903 Friday

    100903 Friday

    Strength/Skill Work Handstand progression: tripod, headstand, handstand against a wall, free-standing handstand, walking on hands, agility ladder on hands WOD On the first minute complete 2 box jumps, 1 thruster. At the top of each minute add 2 box jumps and 1 thruster to your total work every minute until you are unable to complete […]

  • 100902 Thursday “Beth”

    100902 Thursday “Beth”

    Strength/Skill Work Front squat: Work towards a new 5 rep max. If you missed at a new 5RM last time we did front squats then begin you work set series. WOD 4 Rounds of: 40 seconds work/20 seconds rest pull-ups (reps) overhead walking lunge (for distance in feet with plate locked out overhead) Ball slam […]

  • Holiday Weekend Announcements

    Holiday Weekend Announcements

    Saturday: Normal class hours Painting Party If all runs on time with the installation of the showers it looks like our first day in the new box will be Monday, Sept 13th! With that in mind we have two weekends left to wrap up all the hard work David has been managing. This weekend we […]

  • 100901 Wednesday “Aidan”

    100901 Wednesday “Aidan”

    Strength/Skill Work Single support deadlifts: 5×5 per leg WOD 21-18-15-12-9-6-3 Sumo deadlift high-pull Push Jerks For time. Use ~60% of your push jerk 5RM not to exceed 75/55lbs. Please do not round up on your percentages. This was the workout of the day on CrossFit.com on August 28, 2010 and the top times ranged from […]

  • 100831 Tuesday

    100831 Tuesday

    Check out a young Sage Burgener and her snappy fast elbows. Coach B address the importance of catching the bar ON THE SHOULDERS. Were your elbows this high today? As well, you can read a recent post written by Sage at CrossFit Invictus here. She discuss some important points to consider when doing the clean […]

  • 100830 Monday “Mary Lynn”

    100830 Monday “Mary Lynn”

    Strength/Skill Work Back squat: Work towards a new 5RM WOD 400m run 50 squats 25 pushups 400m run 30 squats 15 push ups 200m run 20 squats 10 pushups 200m run For time.