4 rounds: 30 step-ups with 45-lb. barbell, 20-in. box 10 clean and jerks (135/95) 30 step-ups with 45-lb. barbell, 20-in. box 5 snatch (135/95) Don’t forget to sign up for the Not-yet-an-adult Cooking Class taking place Tuesday, August 2nd at 5:30pm. We’ll prep. We’ll cook. We’ll eat. As we go, we’ll learn some basics of the kitchen and think about how we can help out in the family kitchen at home and thrive in the kitchen when we move out. You may still get in fights over dirty dishes with your roommates though. This class will not help with that. Sign Up HERE What: Not-yet-an-adult Cooking Class Who: High School Program athletes and recent High School grads (no real adults, please) When: 5:30pm, Tuesday, Aug 2nd Where: Trevor’s Kitchen Cost: $20 (dinner included)  Read more

Deadlift  2-2-2-2-2-2-2 This is part of your yearly benchmark series. Log your score! 1. Vitals: Daniel Horney. I signed up for foundations in October 2014 and was pretty regular for a few months before having to take a prolonged break. I’ve been coming consistently since November of last year though. 2. Where were you born/raised? I grew up in High Point, NC – the self-proclaimed Furniture Capital of the World. 3. Married, kids, family? Wife Katie, toddler Avery, and dog Abby. 4. What do your days consist of? I design sound reinforcement systems for concert halls and other performing arts venues. So lots of sitting at a desk, or on an airplane – the fun days are the ones on construction sites, playing with audio equipment. 5. What is your favorite thing about CrossFit? I like that all I have to do is show up and someone has already figured out what...Read more

10 rounds: 7 strict pullups 10 pushups 10 situps 10 squats How do you use your fitness outside the gym walls? Iron Dave goes on adventures! Read about his latest trip to Alaska this past May. It involves lots of snow, high altitudes, beautiful surroundings, numb toes, and of course, Progenex.  Check it out HERE! Do you have any plans to put your fitness to work outside the gym?  Read more

Complete as many rounds as possible in 7 minutes of: 205-lb. snatch, 1 rep 205-lb. clean and jerk, 3 reps The lost and found has been relocated from the back room up to the front cubbies. We hope that having your left-behind stuff sitting within reach and in front of you will encourage you to take it home.  3 of the bins are for general lost and found items, 1 is for shoes and 1 for water bottles. Jewelry and other valuables are still located behind the Coaches front desk and can be retrieved by asking a Coach. We’ve emptied the old lost and found area and moved it temporarily to a table up front, so please have a look the next time you’re in as it will be making it’s way to the Salvation Army in a few days. No, this is not an invite to shop among the...Read more

Complete as many rounds as possible in 20 minutes of: Run 400 meters 25 kettlebell swings, 1.5 pood 25 GHD sit-ups Your 2016 CrossFit Games Champions are Katrin Davidsdottir and Mat Fraser! Katrin is now reigning champ for 2 years straight and Mat put in a performance over the week that gave him the biggest lead in Games history going into the last day of competition. If you’ve kept up with any of the behind the scenes videos on either of these two you know their motivations were strong coming into this season. Katrin wanted to prove that last year was no fluke and earlier this year her grandmother whom she was very close to passed away, so she used both to help push her to a higher level and give exercise a new meaning. Mat made it very clear that he never wanted the feeling of having the top...Read more