I know we are in the middle of the month, but better late than never, and I’ll make it up to this person. I generally like to give The Legend of the Month award for reasons other than just performance based, but for character, integrity, passion, valor, and attitude. This Legend of the Month is … More LEGEND Of The Month!

https://youtu.be/XPzAy3Kkj3E Here’s an old video that still get’s talked about and referenced in the CrossFit community! Chris Spealler is a Legends… almost as much as you guys! 😉 12th Of July Year 2019 Conditioning  AMRAP 8 12 Power Clean and Jerks @95/65 40 Double Unders Rest 5 Mins AMRAP 8 6 Power Clean and Jerks … More Friday Funday

  This is an oldish video with some really great content.  Worth the watch.  There is so much (useful) information here I will just give my complete recommendation to watch and enjoy.  Dr. Rhonda Patrick is a vast walking encyclopedia with very digestible delivery of info we can all use.  Enjoy!! 10th Of July Year … More It’s A Good Week For Squats

  The focus of this blog post is written below… this is for funzies. I posted of the insta these pics and just wanted to share here as well. I was beyond pleased with how these silicon bands came out. Now the question is how to get one on Dizzy?? These will be 3 bucks … More #CFLOTW

We’ve been in need of a new PR Bell and I finally got one!  I’ve been wanting to get a nice bell since we opened.  Solid brass just like they use on ships.  I had it engraved just like the last bell we were use to because I really liked, and appreciated, John Avila for … More Ask And You Shall Receive!

For the morning crew. I talked to a few of you on Wednesday and we’ll stick to what we discussed. We’ll only have 6am for the early morning classes. All other classes will remain the same. 5th Of July Year 2019 The CrossFit Total! I don’t know if we’ve ever done this but it reflects … More Friday Hours

Happy Fourth Of July! Tomorrow we will be open for a group workout at 11am before grillin and chillin.  Open gym and weightlifting will be cancelled in observation of this national holiday.  Get your swole on and then recover with a nice ice cold FitAid! ;D Couldn’t decide on a quote, so I put all … More Independence Day Hours

  “They say chess is a game of the mind… but I think it has more to do with the body.” This one is probably my favorite Danny Broflex video. Watch til the end cause it’s the best part! haha! I love these benchmark workouts because they give you an evidence based approach to fitness. … More Wednesday’s Benchmark Workout

Today’s benchmark workout is a hero workout. I do this workout every now and then when I can only get in one workout, and I need it to be a good one. The Sevens. I thought no one knew the actual heroes who this workout is made and named for because they couldn’t be released, … More Tuesday’s Benchmark Workout

Regarding Friday’s in house benchmark workout, this week I want to hit a classic CrossFit bench each day.  Will Fran show up? Stay tuned to find out!! Every time I watch Danny Broflex, I somehow start acting like him… coincidence?? I DON’T KNOW!  Monday is for a little clang and bang! 1st Of July Year … More Clang and Bang!