Warmup Dynamic Athletic Movement 3 Sets 10 Ring Push-ups 10 Wall Ball Shots 10 Pull-ups Conditioning 5 Rounds for reps 1 minute at each station Rest 1 minute between circuits…

Carl Paoli on strengthening the false grip for beginners. The CrossFit Open starts in just 22 days. Read about Steph Hammerman: CrossFit coach, registered for the Open, and has cerebral palsy.…

Warmup Speed Ladder 3 Sets 10 Ring Push-ups 10 Wall Ball Shots 10 Pull-ups Conditioning 3 Rounds AFAP (25 min limit) 20 Toes to Bar 30 Burpee Box Jump Overs…

A Small Part of a Big Thing Fran Sniderhan signed up for the CrossFit Games Open for the first time. The 69-year-old said he’s excited to test his fitness against…

Warmup Speed Ladder 3 Sets 5 Ring Dips 10 False Grip Ring Pull-ups/Rows 15 V-ups Lift 3-3-3 Clean High Pull (@110-120%) 3-3-3 Clean Work up to heavy three. Conditioning 10…

Warmup Dynamic Athletic Movement 3 Sets 5 Ring Dips 10 False Grip Ring Pull-ups/Rows 15 V-ups Skill Kneeling Muscle Up Conditioning Conditioning 5 Rounds AFAP 30 Kettlebell Swings (24k, 16k)…

6&7 AM Canceled. Warmup Dynamic Athletic Movement 3 Sets 5 Ring Dips 10 False Grip Ring Pull-ups/Rows 15 V-ups Lift 5 - 5 - 5 Deadlift Ascending sets. Try to…

ALL AM CLASSES ARE CANCELLED We resume regular schedule at 12:15. Warmup Jump rope 3 minutes 3 Sets 5 Ring Dips 10 False Grip Ring Pull-ups/Rows 15 V-ups Skill Kneeling…

ALL EVENING CLASSES CANCELLED DUE TO INCLEMENT WEATHER!! Stay off the roads if possible. Icy conditions and unprepared/inexperienced winter weather drivers makes for potentially disastrous situations. Events this week: YOU…

Congratulations to Eric for successfully completing the StrongFirst Kettlebell Instructor Level 2 Certification!! Warmup Speed Ladder 3 Sets 5 Ring Dips 10 False Grip Ring Pull-ups 15 V-ups Substitute box…