WODism for Autism Schedule!

We are so excited for our 24-hour event starting Saturday morning! It's not too late to sign up! CLICK HERE! Below is a list of the WOD's planned for each hour. Remember you can scale everything to accommodate your fitness and ability level. There will be CrossFit Kids trainers on hand to help scale appropriately for kids. 5:00 AM - 6:00 AM 100 Burpees 6:00 AM - 7:00 AM 12 Minute AMRAP 4 Push Ups 6 Box Jumps 8 Pull Ups 7:00 AM - 8:00 AM Three Rounds: 10 Walking Lunges 10 Hardstyle KBS 10 Hollow Rocks 10 MB Cleans 10 Wall Balls 10 KB Thrusters 8:00 AM - 9:00 AM Working the Core 150 Ab Mat Sit Ups 100 Plank Jacks 50 Mountain Climbers 9:00 AM - 10:00 AM Row & Squat Row 500 M 25 Air Squats Row 4

You did it!

Another Open has come to a close and whether it was the first year you participated or the 5th, we hope you celebrated your accomplishments and took pride in performing these challenging workouts. Like it or not, the Open also has a tendency to expose our weaknesses and hopefully motivate us to get stronger, work on mobility/skills and maybe even eat a little bit better! This week you might experience a bit of deja vu as we revisit and recap the Open in a kinder, gentler way! This will give you an opportunity to reflect on the workouts and consider the limitations that may have prevented you from better performances. This week as you reflect on this year’s Open and work through the movement

No more excuses!

Traveling or can't make it to the gym? There are no more excuses to miss a WOD! These workouts can be done without any equipment. If you wan't an extra challenge add a pair of dumbbells from your hotel fitness room. The "out of the box" WODs are posted on our website under "ABOUT US"

When Weight Loss Doesn't Matter

BY ANDRÉA MARIA CECIL CrossFit Journal: March 18th, 2017 When Nancy Worthley started CrossFit three years ago, she weighed 165 lb. Today, she still weighs 165 lb. To interpret that as lack of improvement would be missing vitally important information. The 68-year-old is healthier than she’s ever been. Worthley’s serious health problems began at 40, when she had a heart attack. The incident led her to cardiac rehabilitation and to giving up cigarettes, a vice she had fed for 26 years with two packs a day. “I loved to smoke,” Worthley said with a laugh, recalling how both her parents lit up in the family car packed with her and her three siblings. Her two sisters and brother smoked as well. W


The 2017 CrossFit Open is officially underway and we can't wait to see what's in store after a grueling first workout! If you are new to the Open this year, you may have some questions........ Who submits my score? YOU do! There is a "submit score" option on the CrossFit Games site. You have until Monday at 5:00 pm* to submit. You can withdraw your score if you entered it incorrectly or repeated the workout and have a new score to submit. Please leave your score sheets signed by your judge in the gym so Mike has it for validation. *The CrossFit Games Site has had technical difficulties this week so the deadline to submit has been extended. Why doesn't my score show up on the leaderboard righ

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