WOD & More


More Jump Rope! Google Buddy Lee, do it.

Another good day for PR's and general improvement! Part A: Double Under Practice Session OR Handstand Walking Practice Session Part B: "Annie" 50/40/30/20/10 Double Unders and Ab-mat situps Those who are mutated, and capable of under 7 minute as RX times, can add a...

Another day to improve! Come build your skills and strength

These days are the hardest for the coaches, but you've got to see them as the most developmental for you in the long term. The workout: 30 Muscle-ups for time I could go on and on about the scaling options, and shorter work pieces, the prerequisites in strength and...

Why not have strong arms? What’s to lose?!

After a day like yesterday, let's chill out, lay down, and get heavy. Bench Press x3 with Barbell Rows I've heard it said this way: "if your arms are in front of you, and you want them to be stronger, the bench press will help with that." It's kind of a duh, but I...

Gym Blog (aka Jesse’s Rants)

Gym is NOT Open Monday!!

The gym is closed from Monday the 16th through March 31st, whatever day of the week that is!? Hey guys!  It's finally happened, ole' Jay (the Governor) has shut us down.  I'm excited that it takes a pandemic to get us to close up shop! My main focus for the last 12...

Ultimate Hawaiian Trail Run!

Hey guys! Let’s get planning this years trip to Kaua’i to get muddy and have a blast! Here’s the 10,000ft run down: the CrossFit program to help the kids of the island of Kaua’i is funded entirely by this event. It’s an awesome event, and the impact their having on...

The Dirty Dozen Club

Here’s the newest action team! We’re gonna run the 12 workouts that no one wants to do ever alone, in class, or for any reason. Here’s the trick; once we know that, you have to do them. These will be arranged outside of class times, or sometimes in place of normal...

Nutrition Blog

Coming Soon!

All the right things, for all the right people, for all the right reasons.

Greg Glassman

Your first class is always free. Check us out!