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Friday, June 1st

By Travis Schliesser  Dwayne Johnson Does “Murph” with John Krasinski -BarBend A) 4 sets of: Back Squat x 5 reps rest 60 seconds  (Set 4 is for max reps, where 3 is the minimum)  Single Arm Ring Row 5-8 reps immedietly after each set of squats...

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Thursday, May 31st

By Travis Schliesser  — Happy Birthday Coach Katy! — Come grocery shopping with Katy!- Flex Fuel Life Warmup with Chris Hinshaw- CrossFit Journal — A) Hinshaw Warm Up *Walking pace: High knee karaoke Over the hurdle Knee to...

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Wednesday, May 30th

By Travis Schliesser   Happy Birthday Jessica and Scooter!! How to Increase Your Bench Press Without Benching BarBend A) 3 sets of: Bench Press x 8 reps Build to an 8 rep max. Try to go slightly heavier than last week.  rest 2 minutes  B) 2...

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Tuesday, May 29th

By Travis Schliesser Fallen But Never Forgotten -CrossFit Journal A) 3 sets of: Romanian Deadlift x 12 reps  Build over the sets to a 12 rep max. Then… Take 90% of “A” and perform another 10-12 reps. B) 3 Rounds: 25 Medicine...

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Monday, May 28th

By Travis Schliesser    “Murph” Is For Everyone Hero WODs are usually longer, harder, and heavier—more grueling than your average WOD. “Murph” is no exception. But “Murph” is also for everyone who wants to do it. As always, we...

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Saturday, May 26th

By Travis Schliesser   A) 5 sets of: Hang Power Clean x 2 reps Build over the set to a heavy double B) “DT”  5 Rounds: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 Choose a weight that would allow you to...

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Friday, May 25th

By Travis Schliesser  Your Unreasonable Assumption of Comfort in Weightlifting– Catalyst Athletics Elijah Muhammad: 12 Things You Didn’t Know About Me Athlete Daily A) 3 sets of: Back Squat x 4+ reps  rest 2 minutes Set 3 is a Max Rep set...

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Thursday, May 24th

“Murph” Is For Everyone Hero WODs are usually longer, harder, and heavier—more grueling than your average WOD. “Murph” is no exception. But “Murph” is also for everyone who wants to do it. As always, we have a scaling option that is...

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Wednesday, May 23rd

By Travis Schliesser Deadlift Setup Fix -Starting Strength A) Every 2 minutes, for 10 minutes (5 sets): Banded deadlift x 6 reps No rest Squat Jumps x 3 reps, immediately after each set of deadlifts;  finish high & hardB) For Time B) For Time...

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Tuesday, May 22nd

“Murph” Is For Everyone Hero WODs are usually longer, harder, and heavier—more grueling than your average WOD. “Murph” is no exception. But “Murph” is also for everyone who wants to do it. As always, we have a scaling option that is...

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Monday, May 21st

By Travis Schliesser  Don’t Slow Down -CrossFit Games A) Every 2 minutes, for 16 minutes (8 sets): Snatch Pull (4 sec down) + Snatch Pull + High Hang Snatch  B) 21-15-9 Dumbbell Front Squat 50/35 Toes to rings or knees to chest A) Every 2...

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Saturday, May 19th

By Travis Schliesser   Making Time to Switch Off -BarBend A) Every 2 minutes, for 14 minutes: Power Clean x 2 reps  Build over the sets to a technical double.  B) For Time 800m Run 20 Pull ups 40 Push ups 80 Squats 100 Double unders 80...

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