We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

BLOG

NEWS FROM OUR GYM.

POPULAR POSTS

So, you’re looking for a new gym.

Editor’s note: This post was adapted, in part and with permission, from a post by CrossFit 204. Thanks Mike!  We have incredible members, who we …

Read More

Workout 6.11.20

Warmup2 rounds5 3 second up 3 second down tempo front squats up to wow20 arch ups20 hollow rocks ThenGo through the whole kipping warmup CrossFit …

Read More

Workout 6.10.20

Warmup3 rounds of: :30 suitcase hold 5 deadlifts up to workout weight:15 bottom of pushup hold20 double unders CrossFit Workout 3 RFT10 Deadlifts 185/125500/450m row Right into3 RFT25 …

Read More

Why We Are Unaffiliating

One of my favorite James Baldwin quotes (about the Harlem 6) goes “I can’t believe what you say, because I see what you do.” This …

Read More

Workout 6.9.20

Warmup start this at 15:00 past3 rounds of: 5-10 strict pullups/negatives1:00 achilles/calf smash10 squat pressouts Then, 3×1 max vertical leap Strength Only Day 3 rounds of5/4/3 …

Read More

Workout 6.8.20

Warmup-start this at 15:00 past Spend 10:00 going through the burgener clean warmup and warming up your power cleans and burpee box jumps CrossFit Workout-start …

Read More

Workout 6.6.20

Warmup4 rounds of: 2 hang squat cleans up to workout weight3-5 pull upy reps CrossFit Workout32:00 EMOMA Hang Squat cleansB Pullupy move of choice–a sustainable but …

Read More

Workout 6.5.20

Warmup:30 handstand shoulder taps10 hawaiian squats:30 hollow holdx 3 rounds Then warm your strict press up to about 70% StrengthStrict pressEvery :90 for 10 rounds, 1 …

Read More

Workout 6.4.20

Warmup3 rounds5 snatch grip sotts press with pvc or empty bar:20 bottom of pushup hold:30 side plank/side LiftEvery :90 for 10 rounds1 High hang squat …

Read More

Workout 6.3.20

Warm up and hit this one, not much time for anything else.  CrossFit Workout: For time:100 situps200 double unders3000m run This one should be a …

Read More

POPULAR POSTS

book a
free intro

Talk with a coach about your goals and Make a plan to achieve them.