Blog

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...

The last workout of the open has been announced, and as we thought, it's going to be thrusters and double-unders! Luckily, no dumbbells (phew), so we'll be using a barbell loaded with 95# and 65#. This workout is for time, and has a 40 minute time cap, but we highly, highly recommend scaling if the workout will take you over 20 minutes. The workout details can be found here: https://games.crossfit.com/workouts/open/2017To sign up for your heat, please do so here.   Read More...

To celebrate the end of the CrossFit Open, we will be having a pizza party on Saturday, March 25th! We will start after the last heat of the CrossFit Open, which should be no later than noon. Even if you're not participating in the Open this year, you are welcome to join us. For additional details and to sign up, please use the link below.   Read More...

We knew it was coming....17.4 is a repeat of 16.4: 55 reps of deadlifts, wallballs, rowing cals, and HSPU. If you did this last year, hopefully you know what to expect and you're ready with a game plan! Check your score from last year by going to the games.crossfit.com leaderboard and searching for your name under 2016.   Read More...

17.3 has been announced, and there's no dumbbells this time around (there is that pesky pull-up bar though)! As always, please review the movement standards, weights, etc PRIOR to coming into the gym. We will refresh everyone and demo the standards but it helps a ton to come prepared.   Read More...

You thought we'd seen the end of the dumbbell after last week, didn't you? Well, you thought wrong! 17.2 brings back the dumbbell for another whirl (and we'd bet money it's not the last time this year).   Read More...

It's finally here! The first workout of the CrossFit Open starts with dumbbells, as we anticipated. The workout consists of dumbbell snatches and burpee box jump overs, and is not an AMRAP, although there is a 20 minute time cap.   Read More...

It’s that time once again--the CrossFit Open begins this week, with the first workout announcement happening Thursday, February 23rd at 5:00pm. For those of you who are new to the gym, the Open is the event with the largest participation worldwide within the CrossFit community. It is the first stage of reaching The CrossFit Games, the annual tournament to determine the fittest in the world.   Read More...

With a New Year comes a New Focus, and in 2017 we are dubbing this month “Fran-uary!” After working through the holidays on Karen (150 wallballs), we are now shifting to perhaps the most Iconic CrossFit workout of them all. Fran consists of 21, 15, and 9 reps each of thrusters and pull-ups. Because both movements are highly metabolically demanding, the result is a short, compact workout that taxes your entire body in the course of just a few minutes. Thrusters and pull-ups have ...  Read More...

What were you doing to stay in shape before you started with us? I was doing the standard weightlifting at Cal's Rec Center, and I did not including any cardio whatsoever.· What made you want to start? I wanted to improve my cardio, drastically and was informed by my partner, Victor-- who had been doing CrossFit for about almost a year at that point (and loved it)-- to give it a shot.   Read More...