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Group Class Workout   Warm Up: 30/21 Cal Machine. Get Warm! 20 scorpions 2 Rounds: 20 KBS Russian (light), 12 Pushups Finish with: 1 Min Banded Hamstring Stretch, 20 PVC PT   Strength: Find 1RM Max Deadlift. Check your Ego. Lean: 5×5 Deadlift 14 Min Time Cap   Metcon: Welded Buy In: 500m Row/Ski 30 AbMat Sit Ups 30 Pull Ups 30 AbMat Sit Ups 20 Power Cleans 115/80 30 Ab Mat Situps 10 S2OH 115/80 30 AbMat Situps Adv: 135/95   Crossfit Lean 15 Min AMRAP 400m Run 50 Russian Twists 20/16 40 Med ball slams 20/16 30 Push ups   Mobility of The Day: hip capsule mobilization Improves: back squat, deadlift back, hip painRead more

As you may have seen we have added Kill Cliff into our refrigerators for you to purchase. Kill Cliff is a recovery drink made up with vitamins, electrolytes and plant extracts. The idea of Kill Cliff came from a former Navy SEAL who wanted to get away from the sugary sports and energy drinks. The purpose of Kill Cliff is to add a nutritious component to aid with recovery. The best time to drink a Kill Cliff recovery drink is right before or after your workout. Be sure to try all of the five flavors and let us know which ones are your favorites!   Group Class Workout   Warm Up: 30/25 Cal Machine 3rds: 5 Hang Power Snatches, 5 OHS/FS Barbell Finish with: 20 scorpions, 20 leg swings, 15 PVC PT GM   Strength: 12 Minutes Work on Power Snatches+Squat Snatches Lean: No Strength     Metcon: Welded 9-15-21...Read more

Group Class Workout   Warm Up: 25/20 Cals, 20 lunges with 1 KB in front rack, 15 jump squats, 15 PVC PT, GM Finish with: 1 Min Banded Hamstring Distraction   Strength: 8×2 Back Squat Every 90 seconds Stay at 80% for all 8 rounds Lean: 8×4 Moderate Weight   Metcon:   Welded Open WOD 12.4 13.3 12 Min AMRAP 150 Wall balls 20/14 90 Double Unders 30 Muscle ups   Scaled: (45 pull up + 45 push ups)   Crossfit Lean   4 Rounds 500m Row 25 Wall Balls 20/14   Mobility Of The Day: Bilateral Shoulder Flexion (pg.259) Improves: Overhead Position, Front Rack PositionRead more

Group Class Workout   Warm Up: 2 Min machine go Hard get warm! 2rds: 12 pushups, 12 KB single arm high pulls, 4 inchworms Finish with: 30 banded GMs, 15 PT   Strength: Barbell Progression Power Clean Find 1 Rep Max Power Clean 14 Minutes Lean: 7×3 Power Clean Every 2 Minutes   Metcon:   Welded 4 Rounds 500 Meter Row 10 Power Cleans 135/95 8 Front Squats 135/95 Cash Out: 20 Lateral Burpees   Adv: 6 Power Cleans 205/135 5 Front Squats 205/135 Time Cap 20 Min Record Time (Add one second to time for every uncompleted rep after 20:00)   Crossfit Lean   30-20-10 Cal Bike 30/24, 20/15, 10/8 Med Ball Slams 30/20 Rest 2 Minutes 60-40-20 Air Squats Double Unders (Singles stay the same)   16 Minute Time Cap Keep Intensity up! Push the pace! (Add one second to time for every uncompleted rep after 16:00  ...Read more

Why You Aren’t Getting Results By: Alvie Hafen   The last 3 months in the gym have been disappointing. You haven’t PRed any lifts in months. The scale has shown the same number every day and you swear your pants are fitting tighter around your waist. You see other members yell in excitement as they PR their squat. In the locker room you overhear how someone lost 15 lbs these last 3 months. Why them? Why are they getting results and making gains and not you? I am going to tell you why. Time for some tough love and honesty. Alright we are going to go over some numbers. I am going to break down the month. Example 1 Workout 2x a week = 8 workouts a month   8/30 = 26.6% On average you work out once every 4 days… Consumes 10 beers a week (1.4 avg per day) =...Read more