W.O.D.

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    New Focus: Nate

    We are halfway through our latest cycle, “Nate!” As the end of the year approaches and the CrossFit Open looms around the corner, we will be continuing to work on those higher level gymnastics skills that we’ve spent so much time building a foundation for. As those of you who have tested know, “Nate” is a 20 minute AMRAP of 2 muscle-ups, 4 handstand push-ups, and 8 KB swings. The workout is a great opportunity to work at the edge of your ability, because the re...  Read More...

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    New Focus: J.T!

    Over the past few months, we’ve been working hard on the basics of pushing and pulling, along with building foundational strength with a barbell. We are now going to put some of that strength and stability work to the test with our new focus: J.T.!J.T. was the very first CrossFit Hero WOD ever, made to honor Jeff Taylor, a Petty Officer in the Navy who was an ardent CrossFitter and died in Afghanistan.   Read More...

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    New Focus: Fundamentals!

    With the end of the Open upon us, once again we’ll shift back to a base-building phase to focus on the fundamentals. Over the next few months, our cycles will work on accumulating lots of solid reps with the basic barbell movements at lighter percentages. The lighter weight allows for the chance to really dial in form and recruit the appropriate muscle groups, while the higher volume will help build muscle and improve strength in the ligaments and tendons.   Read More...

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