Tuesday, June 9, 2015

We all have different backgrounds, knowledge and experiences. Our program allows you to learning at your pace and stretch outside of your comfort zone. Goals are reached through practice and support from coaches and our awesome community.

CrossFit done right is about proper mechanics, consistency, and then intensity (in that order).  Our coaches work diligently to teach you proper MECHANICS (form) in the movements. Once proper form is mastered CONSISTENTLY, we can slowly increase the INTENSITY. We must be careful not to try to skip ahead to the intensity when our form still needs work as this can lead to chronic pain and injury! Listen to your coaches. If they suggest that you do a modified movement or a lighter weight, it is because they see that you need more work on your MECHANICS. In the long run, this will keep you healthy and prevent injury!
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Fight Gone Bad
3 rounds of
Wall ball 20/14
SDHP 75/55
Box Jump 20
Push press 75/55
Row for calories
In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises. This is a five minute round from which a one minute break is allowed before repeating. On call of rotate, the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


  1. RX 273
    Great workout with the 6am class!

  2. Awe man my favorite work out =D

  3. FGB at work with several modifications.
    18# wallball
    #65 on sdhp and pp
    16" bench on the box jump
    Rower was wack and probably could have gotten more reps with the concept 2's at the box.
    Score 300

    Always a good wod regardless