Wednesday’s WOD

Hey Everyone it's Heather. I want to give a little run down on the new system going in place. We will be handing out scanner key chains to each athlete. We will have a station set up that you will be swiping your card EACH time you WOD. If you forget or don't have your key chain scanner, there will be a box that has a back-up card that is CFU's you may use to swipe in with. We will have the trainer or an assistant checking that everyone has swiped in for that class. We will be using this

Read More

Tuesday’s WOD

News & Event's WOD GEAR TEAM COMPETITION  On August 17th, 72 team will gather at Cal Tech in Pasadena to compete in a Team CrossFit event comprised of 2 females (Missy Upton & Kayla Larkin) and 2 males (Bret Daeley & Kylie Medlin). This will be an all day event testing teams endurance, strength and mobility. At the end of the day they will crown the top three winners with cash prizes, shoes and much more. Throughout the day spectators will enjoy a multitude of vendors, prizes and an assortment of food trucks. Would love to have the support from

Read More

Monday’s WOD

Warm Up: 500 Meter Row Skill: No Skill U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John. Schmalls/ For Time: Buy In - 800 M Run 2 rounds of: 50 Burpees 40 Pull-ups 30 Pistols 20 Kettlebell Swings, 53/35 lbs 10 Handstand Push-ups

Read More

Change to ALL Classes/ MUST READ

Hi Athletes, We are making a change to each class that will help the trainers use better time management with what we do during the class. Starting THIS MONDAY if you want to do the daily warm-up, please come 10 minutes before the scheduled class start time. With this change, the time class is scheduled to start, mobility will start prompt followed by skill work, followed by the WOD. We are changing the structure so that we may start doing MORE skill work with all of you. If you have questions, please reply on this thread below. Thank you!  

Read More

Thursday’s WOD

Warm-up: 2 Rounds 100 M run 5 Pull-ups 10 Push-ups 15 Air Squats Skill: Burgner   3 Rounds For Time: Run, 800 m 50 Wall Balls, 20/14 lbs   Advance WOD BBG 1) 7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec. Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch. Skill/Midline 1a) 3X10 Strict T2B- rest 60 sec. 1b) 3XME “Nose & Toes”

Read More