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Never skip leg day!For time:Run, 430 m21 Back Squats, 135/95 IbsRun, 430 m15 Front Squats, 135/95 IbsRun, 430 m9 Overhea...
10/23/2026

Never skip leg day!

For time:
Run, 430 m
21 Back Squats, 135/95 Ibs
Run, 430 m
15 Front Squats, 135/95 Ibs
Run, 430 m
9 Overhead Squats, 135/95 Ibs

Pistol Squats: Strength, Balance & Control!This single-leg movement challenges your quads, glutes, core, balance, and mo...
10/21/2026

Pistol Squats: Strength, Balance & Control!

This single-leg movement challenges your quads, glutes, core, balance, and mobility all at once. It also helps build unilateral strength and identify imbalances between sides.

For time:
Row, 1000 m
- then --
3 rounds of:
10 Chest-to-bar Pull-ups
20 Alternating Pistols
30 Hollow Rocks

Here's a fun Burn for today's Endurance track!10-9-8-7-6-5-4-3-2-1 reps, for time:Alternating Dumbbell Sn**ch, 50/35 Ibs...
10/19/2026

Here's a fun Burn for today's Endurance track!

10-9-8-7-6-5-4-3-2-1 reps, for time:
Alternating Dumbbell Sn**ch, 50/35 Ibs
Weighted Box Step-up, 50/35 Ibs
Ring Dip
Flutter

**ch

Fun Fact 💪The deadlift isn’t really a “lifting” exercise—it’s a pushing movement.Think about driving your feet into the ...
10/16/2026

Fun Fact 💪

The deadlift isn’t really a “lifting” exercise—it’s a pushing movement.

Think about driving your feet into the floor while your glutes and hamstrings power your hips forward.

Your back’s job? Stabilize and hold position, not do all the lifting.

Push the floor away. Drive the hips through. 💥

TomComplete as many rounds as possible in 25 mins of:7 Muscle-ups11 Thrusters, 155/105 lbs14 Toes-to-barsU.S. Army First...
10/14/2026

Tom

Complete as many rounds as possible in 25 mins of:
7 Muscle-ups
11 Thrusters, 155/105 lbs
14 Toes-to-bars

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

How many of CrossFit’s 10 General Physical Skills show up in today's WOD? 👀All of them! 👊🏃 Cardiovascular/Respiratory En...
10/10/2026

How many of CrossFit’s 10 General Physical Skills show up in today's WOD? 👀

All of them! 👊

🏃 Cardiovascular/Respiratory Endurance — 2,400m of running while under fatigue

🔥 Stamina — Repeated efforts across three rounds

💪 Strength — Heavy cleans, push presses and C2B pull-ups

🧘 Flexibility — Mobility through the squat clean and overhead position

⚡ Power — Explosive cleans, presses and pulling

💨 Speed — Moving efficiently and quickly through each movement

🔗 Coordination — Combining complex movement patterns under fatigue

🔄 Agility — Rapid transitions from running → lifting → gymnastics

⚖️ Balance — Controlling the body through the hang clean and push press

🎯 Accuracy — Consistently hitting movement standards and target positions

That’s CrossFit: developing a broad range of physical abilities—not just getting better at one movement. 💪

Fun Fact:Coordination is trainable. Every time you practice a movement, your brain gets better at communicating with you...
10/08/2026

Fun Fact:
Coordination is trainable. Every time you practice a movement, your brain gets better at communicating with your muscles and organizing them in the right sequence.

That’s why movements that feel awkward at first can eventually become almost automatic.

Today’s practice:
Toes-to-Bar and Push Press

275-meter runs12 dumbbell snatches, and8 chest-to-bar pull-ups make for one seriously well-rounded 20 minutes AMRAP. 🏃 T...
10/05/2026

275-meter runs
12 dumbbell snatches, and
8 chest-to-bar pull-ups
make for one seriously well-rounded 20 minutes AMRAP.

🏃 The run gets the heart rate up.
🏋️The dumbbell snatches test strength and coordination.
💥 The chest-to-bars challenge your pulling power and grip.

Then you head back out and do it all again.

20 minutes. Keep moving. Keep pushing. See what you’ve got. 👊

**ch

Did you hear the news?! Olympic Weightlifting Classes are back every Sunday at 10am! Fun Fact:The barbell is extremely g...
10/03/2026

Did you hear the news?!
Olympic Weightlifting Classes are back every Sunday at 10am!

Fun Fact:
The barbell is extremely good at exposing your weaknesses.

It doesn’t care how strong you think you are, how good your excuses are, or how much you lifted last year. It just sits there waiting for you to show up and move it.

👀 See you tomorrow? 🏋🏻

Fun Fact:The kettlebell has roots in 18th-century Russia, where similar weights were originally used as counterweights i...
10/01/2026

Fun Fact:
The kettlebell has roots in 18th-century Russia, where similar weights were originally used as counterweights in markets and eventually became popular for strength and conditioning.

That’s also where the term “pood” comes from. A pood is an old Russian unit of weight equal to about 36.1 pounds (16.38 kg)—which is why you’ll sometimes see kettlebells labeled 1 pood, 1.5 pood or 2 pood.

Today, that cannonball with a handle is one of the best tools for developing strength, power and conditioning.

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