Fight Gone Bad Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (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 next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Kids Program Update The Fall times for CrossFit Kids are Monday 5pm-5:45pm and Tuesday at 4:30pm-5pm. And, most importantly, we have a new Kids Coach.  Our very own Lauren Rubini, rowing coach extraordinaire, is now coaching Kids classes! She brings her coaching background, CrossFit Kids training, and, um, sixteen years of...Read more

Back Squat 1-1-1-1-1-1-1 reps The Journey Through the Workout I have stepped into the gym with many different intents. I’ve walked in wanting to prove something to myself, prove something to others, PR a workout, PR a lift, or get out aggression, frustration, and even anger at my world around me.  I’ve looked to workouts for a pick me up, a shot of adrenaline, and an escape from my responsibilities elsewhere.  I’ve used workouts to drive desires to improve my health and wellness and to fuel my nutritional and body composition goals.  And I’ve trained with the purposes of helping a team qualify for regionals and of keeping a baby safe and healthy while it grows. I’ve also come into the gym with the mindset of – I could care less, I have no desire to be here, and I would rather go home. The more I do CrossFit the...Read more

In front of a clock set for 12 minutes:1 minute of 115-lb. power snatches1 minute of GHD sit-ups2 minutes of 115-lb. power snatches2 minutes of GHD sit-ups3 minutes of 115-lb. power snatches3 minutes of GHD sit-ups Grass-Fed Products A hamburger is a hamburger…until it isn’t! From fat content to nutrients, Omega-3s, and chemical – the profiles of different grades of animal meats span a wide range. Check out this article on EatWild on the health benefits of grass-fed products.  What you don’t know actually can kill you…Read more

Every 10 minutes, for 40 minutes (4 sets) complete the following as quickly as possible:Row 500 MetersRun 400 Meters6 Squat Cleans (225/155 lbs)6 Muscle-Ups Work Rest Come on in for a great Saturday exercise session!  Read more

Complete as many rounds as possible in 20 minutes of:10 burpee pull-overs 30 squats60 seconds of handstand hold Women’s Only Free Class and Intro Session Have you, or a woman you know, wanted to try CrossFit but find it intimidating or don’t know where to start? Our Women’s Only Program provides a welcoming and inclusive environment for women of all ages and abilities to experience the the empowerment of CrossFit and explore their athletic potential. WEDNESDAY, SEPTEMBER 17TH, 9:30 AM Join us at the Free Class & Intro session to check out our space and learn more about CrossFit and women’s health. You’ll also get to try a short workout! No experience is necessary. The Women’s Only group classes meet weekdays from 9:30-10:30 am.  An On-Ramp course is required to join.  Click HERE for more details on the program. Have questions?  Email Ali Minton. Read more