5 rounds for time of:135-lb. overhead walking lunges, 20 steps20 GHD sit-ups20 hip extensions Olympic Weightlifting Foundations Starts April 20th Olympic Weightlifting Foundations is here!* Come spend four nights with Ryan Landis learning detailed progressions of the snatch and clean and jerk. We will cover both movements and their variations in depth. If you consider...Read More

For time:70-lb. dumbbell snatches, 50 reps15-foot rope climbs, 5 ascents70-lb. dumbbell snatches, 40 reps15-foot rope climbs, 4 ascents70-lb. dumbbell snatches, 30 reps15-foot rope climbs, 3 ascents70-lb. dumbbell snatches, 20 reps15-foot rope climbs, 2 ascents70-lb. dumbbell snatches, 10 reps15-foot rope climb, 1 ascent Kale Salad with Sweet Potato and Chicken Here’s a go-to Kale Salad recipe...Read More

In teams of two, one person working at a time: AMRAP 12 minSnatch (115/75)BurpeeToes to Bar First person 1-1-1, second person 1-1-1, first person 2-2-2, second person 2-2-2… Happy Easter We’d just like you to know that it is OK to sneak away from your family on Easter to come in and train. Oh and don’t...Read More

5 rounds:Run 200m3 rope climb Benchmark This workout is part of our Benchmark Series. Last time we did it was January 27th, then 10/8/14. Bring your long socks and let’s climb some ropes!Read More

Crain 2 rounds for time of:34 push-ups50-yard sprint34 deadlifts, 135 lb.50-yard sprint34 box jumps, 24-inch box50-yard sprint34 clean and jerks, 95 lb.50-yard sprint34 burpees50-yard sprint34 wall-ball shots, 20-lb. ball50-yard sprint34 pull-ups50-yard sprint Rethinking Diet – When Will Journalists Catch Up If you’re like many of your peers at the gym, your understanding of what constitutes a...Read More

Back squat 5-5-3-3-3-1-1-1-1-1 reps Congratulations Regional Qualifiers! The 2015 CrossFit Open has come to a close.  What an experience!  We saw the full gamut of movements with everything from 1 rep-max clean to rowing and thrustering for time.  Some new movements entered the competition this year such as handstand pushups which came with a new...Read More

AMRAP 60 MINUTES of as many rounds of Helen as possible:Run 400 meters1.5-pood kettlebell swings, 21 reps12 pull-upsRepeat rounds for one hour. Every time you come off the pull-up bar, 10 burpees with a 20-lb. vest. Every time it looks like you’re not trying hard, 20 push-ups.  Every time you put down the kettlebell, we’ll squirt you...Read More

2015 Spring Food Chalk Talk is TODAY (Wednesday) at 6pm.Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday. With a running clock, every minute perform 1 lift and add 10 lb.Start with an empty barbell and snatch for as long as possible.Once you cannot snatch the weight, clean for...Read More

Reminder: Food Challenge Chalk Talk is Wednesday at 6pm!Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday. 10 rounds for time of:205-lb. front squats, 5 reps5 parallette handstand push-ups Food Challenge Starts Monday! Don’t forget – the second and final 2015 Spring Food Challenge Chalk Talk is WEDNESDAY, MARCH...Read More

Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday.  Additional details below.  Also, Food Chalk Talks Monday at 6:30am and Wednesday at 6:00pm. Cindy20min AMRAP:5 pullups10 pushups15 air squats Cindy is part of the Yearly Benchmark Series.  Log your score! A BIG Week! There is a lot going...Read More