In the world of fitness, there are few events as exhilarating and transformative as the CrossFit Open. For those immersed in the CrossFit community, it’s an annual highlight, eagerly anticipated and passionately embraced. What is the CrossFit Open, and why should you consider participating? The CrossFit Open serves as the initial stage of the CrossFit Games season, inviting athletes of all levels, from beginners to seasoned pros, to test their fitness and compete against themselves and others around the globe. Participants complete three workouts across three weeks, and submit their scores on ..read more

Join us tomorrow for the final Champagne Friday of 2022 and my final shift as head coach and co-owner tomorrow evening. Last workout is at 5:30pm, with the celebration starting at 6:30pm! We’ll have some drinks and snacks on hand, but you should definitely BYOB just in case. SKILLS for Thursday 12/29/2022 is the JERK CompEx for Thurs 12/29 3 sets 8 barbell Z-press @2011 8-10 ab-rollouts @3011 3 sets 8-10 landmine row @2111 8-10 landmine cossack squat @2111 every 8:00 x 4 sets for time: 800m run 20 pullups 10 power cleans, 43/56/80kg Santa Finisher #2 THROWBACK for Thurs 12/29 ..read more

WORKOUT for Working Womxn’s Wednesday 12/28/2022 “12 Days of CrossFit” in cumulative song format, for time: 100m run/150m row 2x 25′ bear crawl :03 handstand 4 DB clean & jerks, 2×20/35/50lbs 5 dive-bomber pushups 6 knees-to-elbows 7 kettlebell swings, 12/16/24kg 8 toes-to-bar 9 (ring) dips 10 squat thrusts/burpees 11 pullups 12 rocking pistols or make up a 40-minute EMOM rotating through 4-5 stations! Post time to whiteboard! ENGINE for Wed 12/28 for time: 50 calorie row 30 push press 50 burpee over rower 30 thruster 50 calorie bike 30 power clean Rx = 30/50/70kg. Post time to whiteboard ..read more

SKILLS for Thursday 12/22/2022 is the DEADLIFT CompEx for Thurs 12/22 E2MOM x6 do 2 front squats at 80% every 5:00 for 5 rounds 250/300m row 6 power cleans, 34/52/70kg 250/300m row 9 burpee-over-rower 3 sets 16 reverse lunge 20 banded face pulls MOBILITY for Thurs 12/22 ..read more

WORKOUT for Wednesday 12/21/2022 every minute on the minute for 16:00 a. 2 power snatch b. hang snatch + 2 OHS 6 rounds for max total reps: 1:00 DB snatch, 20/35/50lbs 1:00 crossover single unders 1:00 pogo burpees 1:00 rest Post score to whiteboard. ENGINE for Wed 12/21 AMRAP in 25 minutes: 400m run/equivalent 30 box jumps 30 wall ball BODYBUILDING for Wed 12/21 3-4 rounds: 2 sets max strict pullups 15 DB Arnold press 4-5 rounds: 15 JM press, heavy 15 KB towel curl ..read more

SKILLS for Tuesday 12/20/2022 is the SNATCH CompEx for Tues 12/20 “SHSPU density test” for time: 20 SHSPU/8 wall walks 1:00 rest 15 SHPU/4 wall walks :30 rest 10 SHSPU/2 wall walks every :90 x6 do a power snatch + OHS @65-70% “ELECTRIC 10” AMRAP in 10:00 5 power snatch, 25/34/48kg 10 deadlifts 15 toes-to-bar GYMNASTICS for Tues 12/20 every :30 for 10:00 :03 top-of-pullup/chinup hold 1 bar muscle-up/jumping pullup negative AMRAP in 6:00 16 alternating V-up 20 supermans 24 alternating plank hip taps ..read more

Happy holidays! This Monostructural Monday we have some rowing intervals BEFORE another front or back squat max attempts. For Weightlifting Wednesday we’ll be snatching alternating complexes before doing a GHOST protocol workout with dumbbells, crossover single unders, and pogo burpees For Champagne Friday we’ll have a barbell complex after another chance at a shoulder-to-overhead max. Saturday will be a farmer carry/wall walk couplet that’ll get that your metabolism up for the weekend. MOBILITY for Sunday 12/18/2022 ..read more

SKILLS for Saturday 12/17/2022 is the BENCH PRESS WORKOUT for Saturday 12/17/2022 “The 12 Days of CrossFit” in cumulative song format, for time: 100m run 2x 25′ bear crawl :03 handstand 4 DB clean & jerks, 2×20/35/50lbs 5 dive-bomber pushups 6 knees-to-elbows 7 kettlebell swings, 12/16/24kg 8 toes-to-bar 9 dips 10 squat thrusts/burpees 11 pullups 12 rocking pistols Post time to whiteboard ..read more

Happy Champagne Friday! Join us at 5:30pm and 6:30pm for some bubbly post-workout- we’ll provide a bottle for each class but feel free to BYOB. It’s a great time to hang out with your swolemates during these cold and dark December days. WORKOUT for Champagne Friday 12/16/2022 shoulder press 50/5, 60-65/3, 75/5+, 85/3+, 95/1+, 98-99/1, 101-102/1, etc then choose one of the following FOR TIME: a. 30 muscle-ups b. 50 bar muscle-ups c. 100 pullups Post press and time to whiteboard! ENGINE for Fri 12/16 Choose two a. “300 FU” Challenge b. 2k ski for time c. “KRONOS” 100 burpee box jump overs for t ..read more

SKILLS for Thursday 12/15/2022 is the JERK   CompEx for Thurs 12/15 banded lats, banded hip flexors, shoulder prehab empty bar warmup then 20 minutes to build to a 1RM clean & jerk – Suggested percentage ladder: 60 – 67 – 74 – 80 – 85 – 90 – 94 – 98+ 10 rounds for time: 30 double unders 7 toes-to-bar 5 power clean, 20/29/43kg ..read more