I’d like to thank Samson Equipment Inc. for their great service in getting our new toys! It’s pretty cool to have a manufacturer of training equipment a stone throw away.  #supportlocal These foam plyoboxes are like the two Titan multi height ones we have but waaaaaay better!  These have a much wider base to increase … More New Toys

Mobility often tends to be a subject often spoken about but less addressed.  I spoke with a new member today, and I couldn’t get this thought out of my head.  For the first year and a half of my CrossFit career I didn’t do Overhead Squats because I didn’t have the capacity to this flexibility … More Do The Common Uncommonly Well

The power clean is an ideal expression of proper application of force and distance over time when executed with correct technique. Today consists of a heavy effort of that, followed by another illustration of the power clean at a LIGHTER weight for many reps under intentional infused fatigue. Both are challenging in drastically, but deliberate, … More Proper Application Of Force

WHAT.. A.. WEEKEND!  We had a great event and a terrific turnout!  First off, congratulations to all of the athletes… these workouts were tough, and meant to be disected as each had a drastically different stimulus and theme.  You all did amazingly!  I am so very proud of you and wish I could write out … More A Weekend For The Books!

The time has come!  It’s here!  Finally!  What happens when a tornado meets a volcano??  You’re about to find out!  Our In-House competition “Game Of Podiums” is tomorrow.  By design, these workout are within our wheel house as a whole, and structured to meet the demands of the training we’ve been exposed to and developed.  … More The Game Is Going To Go On… Seize That Moment

Our competition this Friday will begin at 5:30pm. This means athletes be here before hand. Be on time and be early if possible. Give yourself some time to get to the gym and wind down…. settle in… and extensively warm up for the thunder and lightning that is about to undergo! I want to make … More Plan, Prep, and Execute For This Weekend!

I was getting ready for the first meeting with the Sheriff’s academy last night so I didn’t get a chance to post the blog last night. As a treat, today you get to pick your poison on some of the structure and implementation to your workout! Conditioning 4 Rounds of: 10 Power Cleans/ 10 Power … More Pick Your Poison

Tomorrow we will have normal operating hours throughout the day! Hope you enjoy your day off for those that get it and see you tomorrow! One important announcement.  I mentioned to the 5 and 6a.m.ers in person, but in case anyone gets a wild idea and is feeling frisky and wants to come and throwdown … More Totally Open Today!

Deadline for Games Of Podiums is tomorrow!!  Make to register.  There is still a lot of interest from people that just don’t have a partner.  Coordinate and pick them before someone else snags them up!  The event begins next Friday for the “Friday Night Lights” day 1 so Friday evening classes on the 24th will … More Iron Will

Don’t forget to sign up for the competition!  Reminder that registration deadline end this Friday!  I will release the second known workout tomorrow on the CFLOTW Instagram page.  There will not be anymore known factors of the workouts until two days before the competition date!  I have a list of potential team mates on the … More An Oldie And A Goodie!