01.22.2014

Welcome to the world Alexander Charles Straus!! And a HUGE congrats to Jon & Sara (Eli too!)!! Jon and Sara have been here since we opened almost 2 years ago! We’ve watched Eli (3) grow up, and now a second little mister to steel our hearts!! So happy for this great Family! Can’t wait to […]

01.21.2014

WARM-UP: Hit a set every 1:30: 5 @ 30% 4 @ 40% 3 @ 50% 2 @ 60% 1 @ 70% STRENGTH: DEAD LIFT:: 15:00 to find a 1RM (partner) WOD: 16 total 1:15 Rounds A1: 6 Box Jumps 6 Clean & Jerks 115/95# Double Unders for remainder of time A2: REST Post in comments […]

08.09.2013 [friday]

[slideshow] Skills & Drills: Clean & Jerk Skill OLY: 15:00 to find a 1 rep max Clean & Jerk Hip Extension: 20:00 DeadLift warm up: 10@bar, 8-10@40%, 5-10@50% work: 5@60%, 5@70%, 5+@80% back off: 10@50-60% WOD: 5 Rounds: 50m Sled Push 90/70# 15 T2B (toes to bar)

08.06.2013 [tuesday]

Better late than never 🙂 Partner WOD: AMRAP in 12:00 P1: 10 Ball Slams 10 Kettle Bell Swings P2: Rest (switch) *With the remainder of the hour work up to a 1 rep max (for today) Snatch. Make small jumps in weight, be conscious of form. no misses/make all lefts.

08.02.2013 [friday]

[slideshow] Skills & Drills: 30/20/30 (all squats banded) Clean skills (with light bar) Oly: Clean & Jerk 9×1 every :45 seconds @ 80% Max-Effort Lift: Deadlift 25:00 work up to a 1 rep max WOD: E2M for 10:00: 5 Overhead Squats 95/65# 10 Box Jumps 12″ (fast rebound) Weighted AbMat sit ups for the remainder […]

07.29.2013 [monday]

[slideshow] Skills & Drills: 30/20/30 Banded Squats 1×10 x5x0 anndddd WHO’S READY FOR A PR?!?!??!!?…. Max-Effort Lift: 25:00 Back Squat work up to a 1 rep max Back Squat WOD: Every 2:00 for 10:00 4 Power Cleans 4 Front Squats Plank hold (for the remainder of the 2:00) Posterior Chain Developer: Reverse Hyper 2×12 (add […]

12.28.12

You found it!!! Congrats!! You found where we have moved the daily posts 🙂  I hope it didn’t through you off too much!You will begin to notice a few changes around the gym and on here! Just like the CrossFit way, we are “constantly varied”! Preparing for a fantastic 2013!!! Quick shout-out: HAPPY 49th BIRTHDAY […]

9.14.12

Happy Friday 🙂 What are you guys doing this weekend? Jeremy and I are going to RELAX!!!!! I am SUPER excited about that! We’re going to relax, eat ice cream, and do just a little work too! I will be studying for my level 1 CF certification and Jeremy will be doing some extra programming […]

9.11.12

SWOD: 1 Rep Max, Max Effort Power Clean   WOD: FOR TIME: 9 Power Cleans @ 80% 15 Toes to Bar 6 Power Cleans @ 80% 15 Toes to Bar 3 Power Cleans @ 80% 15 Toes to Bar   Bonus: 3×10  Hyper Extensions