Entries by Andrew


Preparing to lift weights is like telling a good joke: it’s all about the setup! ARTICLES + 10 Bench Press Mistakes – StrongLifts CrossFit WOD for Tuesday 4/24 LYNNE 5 rounds for max reps: max bench press, BW/.65BW max pullups Post score to whiteboard! HIIT WOD 3:00 on, 1:00 off – 1 ramp run – […]

Clusters, Toes-Through-Rings, Burpees

Adrian, Bri, and Andrew This past weekend Brianna competed at the 2018 USAW University and Under 25 National Championships at Weber University in Ogden, UT. She did a fantastic job for her first national competition with more in the future! ARTICLES + Final Results – National University – USAW Bri @brieiam went 5/6 for 67/86/153kg […]


Andrew S ARTICLES + Why You Aren’t Sleeping Well – OPEX Fitness CrossFit WOD for Friday 4/20 establish a clean & jerk 1RM Post max to whiteboard! Olympic Weightlifting WOD – Week 7/7, Day 3/3 clean & jerk Powerlifting WOD – Week 7/7, Day 3/3 Athlete’s Choice! No Gymnastics Strength class as Andrew and Adrian […]

Kettlebell Sets

Kristen and Sandi Pants twinning it on #workingwomenswednesday 👯 We want to send some extra love to Kristen as she participated in the @strongfirst Tactical Strength Challenge over the weekend! The TSC (novice) consists of: 1rm deadlift, max flexed hang, and max kb snatches in 5 minutes! Proud of you KCM! A post shared by […]


Johnrey Our current barbell program is ending this week! Get registered for the next one before the next one begins on Monday, May 7th. No registration, no play, no exceptions! Get ready for a load of information on the upcoming changes to our Barbell programs. Should all be up by end of the week. ARTICLES […]


The Handler at the 2017 Battle at the Ballpark ARTICLES + It’s Not Your Imagination. Allergy Season Gets Worse Every Year – Vox CrossFit WOD for Monday 4/17 build to a heavy front squat triple in 8 minutes, then 3x3x80% of that load “COE” 10 rounds for time: 10 thrusters, 43/29kg 10 ring pushups Post […]

Front-Loaded Squats

High elbows, loose hands ARTICLES + 5 Tips For Receiving Position in Snatch – Torokhtiy CrossFit WOD for Monday 4/17 work up to a heavy load in 10 minutes: 3 power clean + 2 front squats 42-30-18 for time: wall ball, 20/14# pullups 100 double unders after each set. 15:00 time cap. Post loading and […]

Partner Workout!

AB and Bobby B at the 2017 RCF Games ARTICLES + The Speal Deal: Life After Competition – CrossFit Journal CrossFit WOD for Thursday 4/12 Tag Team Workout! as many reps as possible in 20 minutes: 4 (full) snatch, 70/45kg 12 toes-to-bar 12/8 calories Workout execution: Partner A does 4 snatches, then Partner B does […]