SoCap CrossFit | Raleigh NC

Workout – Friday 08/17/2018

                Sorry for the delay! We had some technical d

Workout – Thursday 08/16/2018

            Weightlifting: Front Squats: 5×3 @ 90% Open Gym!!! Fo

Workout – Wednesday 08/15/2018

              A. Complete: 1 Min – Max Overhead Squats R

Workout – Tuesday 08/14/2018

            Workout – A. For Time: 60 Cal Row 5    25′

Workout – Monday 08/13/2018

            Workout – A. For Time: 21-15-9 Thrusters  95, 65RX

Workout – Friday 08/10/2018

            Workout – A. Press: 10-8-6-4-2-1-1-1-1 B. 10 Min AMR

Workout – Thursday 08/09/2018

            Weightlifting: Front Squats: 5×4 @ 80% Open Gym!!! Fo

Workout – Wednesday 08/08/2018

        Workout – A. For Time: 21 Power Snatch  115, 75RX   85, 55L 21 O

Workout – Tuesday 08/07/2018

                Workout – A. 2 Rounds: 800 M Run 15 Bu

Workout – Monday 08/06/2018

          The CrossFit Games took place last week and over the weekend. If

Workout – 08/03/2018

            Rowing – Nice work to everyone who put in work on th

Workout – Thursday 08/02/2018

            It has been a tough training week so far! Due to lack of a

Workout – Wednesday 08/01/2018

        Awesome attendance yesterday! lets keep it going. Workout: A. Time Trial

Workout – Tuesday 07/31/2018

            ‘Filthy 50’ For time, complete the following:

Workout – Monday 07/30/2018

          Back to Work! Workout: A. For Time: 30-20-10 Sumo Deadlift High P

Workout – Friday 07/27/2018

        Competition: We have two local team competitions coming up in the next c

Workout – Thursday 07/26/2018

              Foundations: We will now be holding foundations at

Workout – Wednesday 07/25/2018

          Quick Tip: Proper hydration before and AFTER a tough workout is k

Workout – Tuesday 07/24/2018

            “Pull up progression” A. For Time: 50 Double U

Workout – Monday 07/23/2018

            We hope everyone had a great weekend! Lets get to work. Wo

Workout – Friday 07/20/2018

            Workout – A. 2 Rounds: 24 Power Snatch  95, 65RX 

Workout – Thursday 07/19/2018

                Foundations: We will now be holding foundati

Workout – Wednesday 07/18/2018

            Workout – A. 3 Rounds: 75 Double Unders 50 Wall Ball

Workout – Tuesday 07/17/2018

            Goals: We are now 4 months into our 3 and 6 month goals. H

Workout – Monday 07/16/2018

                Workout A. Snatch – Work up to a heavy

Workout – Friday 07/13/2018

        Workout: A. For Time: 150 Double Unders or 50 Cal Row 75′ DB Walki

Workout – Thursday 07/12/2018

                New Shirts: We still have some of the new st

Workout – Wednesday 07/11/2018

            Workout: A. 20 Min AMRAP: 50-40-30-20-10 Abmat Crunches Bu

Workout – Tuesday 07/10/2018

        Hours: We will now be running our Foundations classes at 6:45pm on Tuesd

Workout – Monday 07/09/2018

                A. Squat Clean & Jerk Technique ThenR

Workout – Friday 07/06/2018

                Holiday Schedule: Our schedule at the end of

Workout – Thursday 07/05/2018

              Holiday Schedule: Our schedule at the end of this w

Workout – Tuesday 07/03/2018

July 4th Schedule: 10:30am workout only Workout: A. For Time: 2 Rounds: 6 Ring Dips & Pull Ups O

Workout – Monday 07/02/18

              Workout: A. For time: 30 power snatches (95,65)(85,

Workout – Friday 06/29/2018

                Holiday Schedule: Our schedule at the end of

Workout – Thursday 06/28/2018

        Holiday Schedule: Our schedule at the end of this week will be slightly

Workout – Wednesday 06/27/2018

                Holiday Schedule: Our schedule at the end of

Workout – Tuesday 06/26/2018

                Workout: A. 21-18-15-12-9-6 reps for time of

Workout – Monday 06/25/2018

          Congrats to all of our Athletes who competed over the weekend. It

Workout – Friday 06/22/2018

          We have a couple teams competing at the CrossFit TTG competition

Workout – Thursday 06/21/2018

            We have a couple teams competing at the CrossFit TTG compe

Workout – Wednesday 06/20/2018

            A. For Time: Bear Crawl (Buy In) 1 DB Lunge 50, 35RX  35,

Workout – Tuesday 06/19/2018

            HYDRATE! Its warm out. Make sure you are keeping up with y

Workout – Monday 06/18/2018

                A. For Time: 1-2-3-4-5-6-7-8-9-10 Power Clea

Workout – Friday 06/15/2018

                Our new shirts are in! They are $25.00 cash

Workout – Thursday 06/14/2018

            Spring Referral Program: From now until July 1st we will b

Workout – Wednesday 06/13/2018

                Our new shirts are in! They are $25.00 cash

Workout – Tuesday 06/12/2018

                Workout: A. For Time: 800 M Run “Randy

Workout – Monday 06/11/2018

              A. For time: 20-15-10-5 cal row thrusters (115,75)R

Workout – Friday 06/08/2018

          Workout: A. 5 Rounds: 1 Min AMRAP 10 Bar Burpees ME Power Snatch

Workout – Thursday 06/07/2018

                Spring Referral Program: From now until July

Workout – Wednesday 06/06/2018

            Workout – A. 2 Rounds: 25 Deadlifts  225, 155RX  

Workout – Tuesday 06/05/2018

            Spring Referral Program: From now until July 1st we will b

Workout – Monday 06/04/2018

            Workout: A. Squat Snatch: Work up to a heavy single B. For

Workout – Friday 06/01/2018

              A few of our athletes will be participating in the

Workout – Thursday 05/31/2018

          Open Gym!!! For those of you that want to get better at CrossFit:

Workout – Wednesday 05/30/2018

            Workout: A. For Time: 100 Double Unders 25 Power Snatch 

Workout – Tuesday 05/29/2018

            We had a great turnout yesterday for out Memorial Day hero

Workout – Friday 05/25/2018

              Memorial Day Holiday Schedule: Thursday: Regular Cl

Workout – Thursday 05/24/2018

            Memorial Day Holiday Schedule: Thursday: Regular Classes (

Workout – Wednesday 05/23/2018

          Memorial Day Holiday Schedule: Thursday: Regular Classes (No Open

Workout – Tuesday 05/22/2018

                Endurance Wod: “Triple Two’sR

Workout – Monday 05/21/2018

            Competitions: Several of our athletes are signed up to com

Workout – Friday 05/18/2018

            Spring Referral Program: From now until July 1st we will b

Workout – Thursday 05/17/2018

            Open Gym!!! For those of you that want to get better at Cr

Workout – Wednesday 05/16/2018

              Competitions: Several of our athletes are signed up

Workout – Tuesday 05/15/2018

            A. “Running Fran” 400 m Run 21 Thrusters 95, 6

Workout – Monday 05/14/2018

                We hope everyone enjoyed Mother’s Day week

Workout – Friday 05/11/2018

                Endurance Workout – For Time: 1000 M R

Workout – Thursday 05/10/2018

            Open Gym!!! For those of you that want to get better at Cr

Workout – Wednesday 05/09/2018

            Spring Referral Program: From now until July 1st we will b

Workout – Tuesday 05/08/2018

          Workout: A. Hand Stand Walk: Practice B. 3 Rounds: 400 M Run 25 T

Workout – Monday 05/07/2018

            Coach Adam’s team ended up taking 3rd place this wee

Workout – Friday 05/04/2018

                The Saturday morning class will run as usual

Workout – Thursday 05/03/2018

              Social Outing: On Saturday night after the competit

Workout – Wednesday 05/02/2018

              Spring Referral Program: From now until July 1st we

Workout – Tuesday 05/01/2018

              Goals: Setting goals for your fitness program is pa

Workout – Monday 04/30/2018

                A. For Time: 800 M Run 1 Rope Climb    (P

Workout – Friday 04/27/2018

            Spring Referral Program: From now until July 1st we will b

Workout – Thursday 04/26/2018

              Open Gym!!! For those of you that want to get bette

Workout – Thursday 04/26/2018

  Open Gym!!! For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK H

Workout – Wednesday 04/25/2018

                Workout: A. 14 Min AMRAP: 14 Toes to Bar 14

Workout – Tuesday 04/24/2018

          Workout: A. 10 Min AMRAP: 20 Burpee Box Jumps 30 Snatches  75, 4

Workout – Monday 04/23/2018

                Our Saturday morning workout was awesome thi

Workout – Friday 04/20/2018

          Competitions: On May 5th coach Adam will be competing at the Batt

Workout – Thursday 04/19/2018

                Open Gym!!! For those of you that want to ge

Workout – Wednesday 04/18/2018

              Its official! Our very own Lisa Crosslin has made i

Workout – Tuesday 04/17/2018

            Workout: A. Warm Up – Pay the Man B. Snatch Techniqu

Workout – Monday 04/16/2018

          The man is not being paid. We are committed to having a large Sat

Workout – Friday 04/13/2018

                Its official! Coach Adam is now a CrossFit L

Workout – Thursday 04/12/2018

          Workout: For those of you that want to get better at CrossFit: CO

Workout – Wednesday 04/11/2018

          Are you eating meat and vegetables, nuts and seeds, and some frui

Workout – Tuesday 04/10/2018

                Encourage your fellow athletes! We want to b

Workout – Monday 04/09/2018

            The CrossFit Level 2 Trainers Course was a success! Many n

Workout – Friday 04/06/2018

          Our weekly schedule will be slightly different this week due to C

Workout – Thursday 04/05/2018

            Our weekly schedule will be slightly different this week d

Workout – Wednesday 04/04/2018

              Spring Referral Program: From now until July 1st we

Workout – Tuesday 04/03/2018

                Staying on top of the newest CrossFit trends

Workout – Monday 04/02/2018

              Now that the open is over it is important to rememb

Workout – Friday 03/30/2018

                Easter Holiday Schedule: Thursday: (No Open

Workout – Thursday 03/29/2018

Check out this post from our very own Peter Tauber! Congrats to everyone who pushed themselves hard

Workout – Wednesday 03/28/2018

                Easter Holiday Schedule: Thursday: (No Open

Workout – Tuesday 03/27/2018

                The Open is over! Back to sharpening our ski

Workout – Monday 03/26/2018

              One more push and the open is done! CrossFit is an

Workout – Friday 03/23/2018

                Here is the last workout for this years open

Workout – Thursday 03/22/2018

                For those of you that want to get better at

Workout – Wednesday 03/21/2018

            A. 5 Rounds: 9 Clean and Jerks  105, 70RX  85, 55L 9 Ove

Workout – Tuesday 03/20/2018

            Great work on 18.4! Workout A. 2 Rounds: 20 Bar Burpees 2o

Workout – Monday 03/19/2018

                Some of us may still be very sore from Frida

Workout – Friday 03/16/2018

              Another high skill level workout announced for 18.4

Workout – Thursday 03/15/2018

          For those of you that want to get better at CrossFit: COME TO OPE

Workout – Wednesday 03/14/2018

                This Friday’s after the Open Workout d

Workout – Tuesday 03/13/2018

            A. For Time: 20 Burpees 20 Deadlifts  185, 135L   225, 1

Workout – Monday 03/12/2018

I looks like we are going to have bad weather moving in this afternoon. Be sure to make it in early

Workout – Friday 03/09/2018

Workout 18.3 2 Rounds: 100 Double-Unders  (100 Singles S) 20 Overhead Squats 115, 80RX   (45, 35

Workout – Thursday 03/08/2018

            For those of you that want to get better at CrossFit: COME

Workout – Wednesday 03/07/2018

            This Friday’s after the Open Workout dinner will be

Workout – Tuesday 03/06/2018

            Awesome work on 18.2! Now back to training for whats to co

Workout – Monday 03/05/2018

            On Friday evening at our after Open workout dinner we anno

Workout – Friday 03/02/2018

                Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for t

Workout – Thursday 03/01/2018

                For those of you that want to get better at

Workout – Wednesday 02/28/2018

              Let the hard work and festivities continue. This Fr

Workout – Tuesday 02/27/2018

                Everyone performed great on 18.1! With close

Workout – Monday 02/26/2018

                Test & Re-Test: With every Open workout

Workout – Friday 02/23/2018

                Workout 18.1 20 Min AMRAP: 8 Toes to Bar  

Workout – Thursday 02/22/2018

            Endurance Row: 10X250 @ Max Effort  1 Min Rest Between Ro

Workout – Wednesday 02/21/2018

                Every Friday evening after the first open at

Workout – Tuesday 02/20/2019

                We still have a couple of very nice rollers

Workout – Monday 02/19/2018

          For the next 5 weeks many athletes at the gym will be competing i

Workout – Friday 02/15/2018

            Competition and Expectation: It is normal in CrossFit to f

Workout – Thursday 02/15/2018

            Endurance Row: 10X250 @ Max Effort  1 Min Rest Between Ro

Workout – Wednesday 02/14/2018

            Workout: A. Push Press: 10-8-6-4-3-3-3-3 B. 12 Min AMRAP:

Workout – Tuesday 02/13/2018

            Workout – A. For Time: 100 Double Unders (100 plate

Workout – Monday 02/12/2018

      Register Here: https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete

Workout – Friday 02/09/2017

                Workout: A. Squat Snatch: Work up to a 3 Rep

Workout – Thursday 02/08/2018

          Endurance Row: 10X250 @ Max Effort  1 Min Rest Between Rounds Fo

Workout – Wednesday 02/07/2018

            Workout: A. 10 Min AMRAP: 10 Box Jumps 24, 20RX 10 Deadlif

Workout – Tuesday 02/06/2018

            Injury Prevention: All CrossFitters are athletes. All athl

Workout – Monday 02/05/2018

            Workout: A. 14 Min AMRAP: 21 Bar Burpees 21 Power Snatch 

Workout – Friday 02/02/2018

              We would like to introduce our newest members Betha

Workout – Thursday 02/01/2018

            Endurance Wod: 12 x 300 M Run – 200m below mile pace

Workout – Wednesday 01/31/2018

            A. 3 Rounds: 4 Min AMRAP – 15 Burpee Box Jumps 40 DB

Workout – Tuesday 01/30/2018

            A. Warm-up/Skill: For Time 40 1 Arm Overhead KB Squats B.

Workout – Monday 01/29/2018

              We wanted to give a big thanks to everyone who made

Workout – Friday 01/26/2018

        This coming Saturday coach Adam will be competing in the Sua Sponte Game

Workout – Thursday 01/25/2018

              Endurance Wod: 12 x 300 M Run – 200m below mi

Workout – Wednesday 01/24/2018

          This coming Saturday coach Adam will be competing in the Sua Spon

Workout – Tuesday 01/23/2018

                A. Snatch Technique Work B. 2 Rounds: 25 Dea

Workout – Monday 01/22/2018

            A. Time Trial: 1 Mile Run B. 2 Rounds: 1 Min Power Clean 

Workout – Friday 01/19/2018

            We hope everyone had a fun week playing in the snow. We ar

Workout – Thursday 01/18/2018

            We had a great snow and most side roads are still covered.

Snow Day – 01/17/2018

            It looks like the weather will continue to deteriorate ove

Workout – Tuesday 01/16/2018

            A. 3 Rounds: 100 Double Unders  (200 Singles S) 50 Cal Ro

Workout – Monday 01/14/2018

            We had awesome attendance last week! If you are one of the

Workout – Friday 01/12/2017

            A. 6 Rounds: 250 M Row 10 Burpees B. 6 Rounds: 9 Box Jump

Workout – Thursday 01/11/2018

          Row Endurance: 10 Rounds: 100 M hard 100 M Moderate 100 Recovery

Workout – Wednesday 01/10/2018

                Body Weight & Performance: What if befor

Workout – Tuesday 01/09/2017

          A. Weightlifting: 4 Hang Cleans + 4 Front Squats + 4 Jerks Comple

Workout – Monday 01/08/2018

              Workout: A. 10 Min EMOM: 2 Squat Snatch B. 12 Min A

Workout – Friday 01/05/2018

                On 01/27/2018 coach Adam will be competing a

Workout – Thursday 01/04/2017

            For those of you that want to get better at CrossFit: COME

Workout – Wednesday 01/03/2017

            We will be keeping an eye on the weather this evening. As

Workout – Tuesday 01/02/2017

              A New Year: We hope everyone has had an awesome hol

Workout – Friday 12/29/2017

        New Year Holiday Schedule: Friday 12/29: 6:45pm Canceled Saturday 12/30:

Workout – Thursday 12/28/2017

            Endurance Wod: ROW WORKOUT OPTION #2 Part 1: 500m at fast

Workout – Wednesday 12/27/2017

            New Year Holiday Schedule: Friday: 6:45pm Canceled Saturda

Workout – Tuesday 12/26/2017

            We hope everyone had a Merry Christmas! Lets get back to w

Workout – Friday 12/22/2017

              Christmas Holiday Schedule: Friday 12/22: 6:45pm Ca

Workout – Thursday 12/21/2017

                Endurance Row: 2 sets: 45sec at moderate pac

Workout – Wednesday 12/20/2017

Aerobic Capacity: How efficiently the body consumes and uses energy. Aerobic exercise is the key to

Workout – Tuesday 12/19/2017

          Christmas Weekend Schedule: Friday 12/22: 6:45pm Canceled Saturda

Workout – Monday 12/18/2017

A. 8 Min AMRAP: 40 Cal Row 30 Shoulder to Overhead (105/70Lbs) 20 Bar facing Burpees B. 8 Min AMRAP:

Workout – Friday 12/14/2017

              Everyone has been working hard the last few weeks!

Workout – Thursday 12/14/2017

          For those of you that want to get better at CrossFit: COME TO OPE

Workout – Wednesday 12/13/2017

          A. 3-9-15-21 Thrusters   95, 65L  115, 75RX Burpee Box Jumps B

Workout – Tuesday 12/12/2017

              A. For Time: 40-30-20-10 Deadlifts   135, 95 Wall

Workout – Monday 12/11/2017

            A. 12 Min AMRAP: 30 Power Snatch  75, 45L  95, 65RX 30 B

Workout – Friday 12/08/2017

            We would like to officially welcome our newest members Fre

Workout – Thursday 12/07/2017

                For those of you that want to get better at

Workout – Wednesday 12/06/2017

          Great week of workouts and attendance so far. Lets keep up the go

Workout – Tuesday 12/05/2017

            Endurance Wod 30 Min AMRAP: 800 M Run 50 HRPU   (HSPU rx

Workout – Monday 12/04/2017

            A. Clean & Jerk: 10-8-6-4-2-1-1-1-1 B. 21-15-9 Power S

Workout – Friday 12/01/2017

              A. 2017 CrossFit Liftoff Workout 12 Min AMRAP: 25 p

Workout – Thursday 11/30/2017

                For those of you that want to get better at

Workout – Wednesday 11/29/2017

We would like to welcome our newest member Dennis Schulz to the SoCap team! Be sure to introduce you

Workout – Tuesday 11/28/2017

            A. “Nancy” 5 Rounds: 400m Run 15 Overhead Squa

Workout – Monday 11/27/2017

            We hope everyone had a good thanksgiving break. Now back t

Workout – Friday 11/24/2017

                We hope everyone had a great Thanksgiving Da

Workout – Wednesday 11/22/2017

                A. 4 Rounds: 40 Double Unders 8 Squat Snatch

Workout – Tuesday 11/21/2017

                A. “1/2 Murph” 800 M Run 50 Pull

Workout – Monday 11/20/2017

          Thanksgiving Holiday Schedule: Thursday – Closed Friday 

Workout – Friday 11/17/2017

                We are excited to have our newest member Pet

Workout – Thursday 11/16/2017

                For those of you that want to get better at

Workout – Wednesday 11/15/2017

                We are excited to announce the marriage of f

Workout – Tuesday 11/14/2017

                A. For Time: 800 M Run 30 Front Squats 115,

Workout – Monday 11/13/2017

            A. Squat Snatch: 10 MIN EMOM – 2 Reps @ 80% B. ̶

Workout – Friday 11/10/2017

          Happy Veteran’s Day! “The Seven” A suicide bomb

Workout – Thursday 11/09/2017

                For those of you that want to get better at

Workout – Wednesday 11/08/2017

                A. Back Squat: 10-5-3-3-5-10 B. 10 min AMRAP

Workout – Tuesday 11/07/2017

                A. “Chipper” 50 Cal Row 40 Overh

Workout – Monday 11/06/2017

            A. Thruster: 10-8-6-4-2-1-1-1-1 B. 16 Min AMRAP: 16 Burpee

Workout – Friday 11/03/2017

            A. Squat Clean & Jerk: 10-8-6-4-2-1-1-1-1 B. For Time:

Workout – Thursday 11/02/2017

            For those of you that want to get better at CrossFit: COME

Workout – Wednesday 11/01/2017

              Awesome work on yesterday’s Halloween workout

Workout – Tuesday 10/31/2017

          “RIP” 31 Min AMRAP: 31 Cal Row 31 Man Makers (one arm

Workout – Monday 10/30/2017

            We are going to continue establishing heavy attempts with

Workout – Friday 10/27/2017

            We have had a great week of workouts and attendance so let

Workout – Thursday 10/26/2017

            For those of you that want to get better at CrossFit: COME

Workout – Wednesday 10/25/2017

            A. Deadlift: 10-8-6-4-2-1-1-1-1 Start light. Increase weig

Workout – Tuesday 10/24/2017

              A. Chipper: 400 M Run 30 Power Snatch 85, 55l  95,

Workout – Monday 10/23/2017

            A. Complex: 2 Cleans + 2 Squats + 2 Jerks Work up to heavi

Workout – Friday 10/20/2017

                A. Mobility Work: B. 22 Min AMRAP: 22 Burpee

Workout – Thursday 10/19/2017

            For those of you that want to get better at CrossFit: COME

Workout – Wednesday 10/18/2017

            For time: 60 Pistols 50 Deadlifts 95, 65L  115, 75RX 40 B

Workout – Tuesday 10/17/2017

            Posted on the SoCap CrossFit Members FB Page… SoCap

Workout – Monday 10/16/2017

            Thanks to everyone who came for the workout on Saturday! W

Workout – Friday 10/13/2017

              A. “Fran” 21-15-9 Thruster 85, 55L  95

Workout – Wednesday 10/11/2017

          Our Saturday morning class is a great way to finish your week on

Workout – Tuesday 10/10/2017

          A. Complex: 1 Clean + 1 Hang Clean + 2 Front Squats Work up to a

Workout – Monday 10/09/2017

          CrossFit HQ Wod 5 Rounds: 20 wall-ball shots 20, 14 20 sumo deadl

Workout – Friday 10/06/2017

          Sorry for the late post people I published earlier this morning b

Workout – Thursday 10/05/2017

            For those of you that want to get better at CrossFit: COME

Workout – Wednesday 10/04/2017

        If anyone has a apartment or neighborhood online portal please share thi

Workout – 10/03/2017

            We are now selling Fit Aid! Fit Aid is a great tasting rec

Workout – Monday 10/02/2017

            Back to Work! A. 2 Rounds: 40 Cal Row 40 Thrusters 85, 55L

Workout – Friday 09/29/2017

                A. For time: 120 Double-unders (250 Singles

Workout – Thursday 09/28/2017

        For those of you that want to get better at CrossFit: COME TO OPEN GYM A

Workout – Wednesday 09/27/2017

            A. 11 Min AMRAP: 11 Deadlifts 155, 105L   185, 135RX 11 B

Workout – Tuesday 09/26/2017

            A. 1 Front Squat + 1 Jerk: 2-2-2-2-1-1-1-1 B. For Time: 50

Workout – Monday 09/25/2017

            A. For time: 50 Wall-Ball shots 15 cleans, 95, 65L  135,

Workout – Friday 09/22/2017

            A. Snatch: 10-8-6-4-2-1  Increase weight after each set.

Workout – Thursday 09/21/2017

            For those of you that want to get better at CrossFit: COME

Workout – Thursday 09/20/2017

              A. 10 Min AMRAP: 5-10-15-20-25 Shoulder to Overhead

Workout – Tuesday 09/19/2017

          A. For Time: R1 600 50 – R2 400  35 – R3 300 20 600

Workout – Monday 09/18/2017

            A. 6 Rounds: 15 Overhead Squats 85, 55L  95, 65RX 15 Toes

Workout – Friday 09/15/2017

              Hi Gentlemen, the SoCap ladies organize to do somet

Workout – Thursday 09/14/2017

              For those of you that want to get better at CrossFi

Workout – Wednesday 09/13/2017

            Great work on Monday and Tuesdays tough workouts! lets get

Workout – Tuesday 09/12/2017

            Chipper: 2 Rounds – 5 Min Rest between – Down

Workout – Monday 09/11/2017

          A. Complex: 4 Front Squats + 1 Jerk – Work up to a max effo

Workout – Friday 09/08/2017

    A. Overhead Squats: 8 rep max (from ground) B. 14 Min AMRAP: 7 Burpee Pull Ups (Ring M

Workout – Thursday 09/07/2017

            For those of you that want to get better at CrossFit: COME

Workout – Wednesday 09/06/2017

              A. For Time: 50 Squats  50#, 35# RX 60′ One

Workout – Tuesday 09/05/2017

    Back to work after a couple of days off! Let’s get this. Workout: A. 10 Min Emom

Workout – Friday 09/01/2017

          Labor Day Schedule: We will be closed Monday for Labor Day. All o

Workout – Thursday 08/31/2017

            For those of you that want to get better at CrossFit: COME

Workout – Wednesday 08/30/2017

            As a crossfitter we are all athletes. As an athlete we all

Workout – Tuesday 08/29/2017

            A. 7 Min AMRAP: 10 Box Jumps 30, 24 RX 5 Cleans 175, 115L�

Workout – Monday 08/28/2017

            Lets get off to a great start this week! A. 10 Min EMOM: 4

Workout – Friday 08/25/2017

          A. 15 mins to find a heavy 1 rep Squat Clean B. “Running Ci

Workout – Thursday 08/24/2017

                For those of you that want to get better at

Workout – Wednesday 08/23/2017

            A. For Time: 25-20-15-10 50-40-30-20 Power Snatch 85, 55L�

Workout – Tuesday 08/22/2017

            Don’t let your fellow members down by not showing up

Workout – Monday 08/21/2017

New week new workouts! Let’s get to work. A. 16 min AMRAP: 10 clean & jerks  115, 75L  1

Workout – Friday 08/18/2017

              A. For Time: 13-11-9-7-5 Burpee Pull Ups Squat snat

Workout – Thursday 08/17/2017

                For those of you that want to get better at

Workout – Wednesday 08/16/2017

              A. Complex: 7 Deadlifts + 7 hang cleans + 7 jerks.

Workout – Tuesday 08/15/2017

                A.  Start at burpees every round. Add one m

Workout – Monday 08/04/2017

            We train these lifts every week. Now its time to test them

Workout – Friday 08/11/2017

                A. Snatch Balance: Slowly work up to the hea

Workout – Thursday 08/10/2017

              For those of you that want to get better at CrossFi

Workout – Wednesday 08/09/2017

              A. 9-15-21 Power Snatch  85, 55L  95, 65RX Overhe

Workout – Tuesday 08/08/2017

            A. Chipper: 70 pull-ups 60 cal. row 50 Front Squats  95,

Workout – Monday 08/07/2017

              We all have busy schedules. We know and understand.

Workout – Friday 08/04/2017

              A few of our members will be holding a CrossFit Gam

Workout – Thursday 08/03/2017

                For those of you that want to get better at

Workout – Wednesday 08/02/2017

            A. Jerk: Work up to a one rep max from behind the head. Sh

Workout – 08/01/2017

              Workout: A. 8 Rounds: 8 Bar Facing Burpees 4 Power

Workout – Monday 07/31/2017

              New week! lets get to work. A. Open Wod: 60 Cal Row

Workout – Friday 07/28/2017

            Workout: A. 2 Rounds: 400 M Run 20 Clean & Jerks 95, 6

Workout – Thursday 07/27/2017

          For those of you that want to get better at CrossFit: COME TO OPE

Workout – Wednesday 07/26/2017

              Gym Fellas: Some of the guys will be meeting at Oak

Workout – Tuesday 07/25/2017

            Awesome work in the Monday classes! Lets keep it rolling t

Workout – Monday 07/24/2017

A. Clean & Jerk: 3 reps at each weight. Work up to the heaviest 3 reps possible. B. 13 min AMRAP

Workout – Friday 07/21/2017

            A. Overhead Squat: 5×60%, 4×70%, 3X80%, 2×9

Workout – Thursday 07/20/2017

            For those of you that want to get better at CrossFit: COME

Workout – Wednesday 07/19/2017

              “Big Chipper” For time: 50 Jumping alte

Workout – Tuesday 07/18/2017

            A. Front Squats 5×3: Start at 60% of 1RM. Work up by

Workout – Monday 07/17/2017

            New Day New Week! A. 1 Mile Run: Time Trial B. 10 Min AMRA

Workout – Friday 07/14/2017

              Awesome work this week! Everyone goes through slump

Workout – Thursday 07/13/2017

            For those of you that want to get better at CrossFit: COME

Workout – Wednesday 07/12/2017

                A. Push Jerk: Work up to a heavy single B. 1

Workout – Tuesday 07/11/2017

              A. For Time: 12 Squat Snatches 125, 85L  155, 105R

Workout – Monday 07/10/2017

            New week ahead so let’s get to it! Workout: A. 4 Rou

Workout – Friday 07/07/2017

          A. Squat Snatch: 5 Singles at heaviest load possible. Work up slo

Workout – Thursday 07/06/2017

          We will be holding a normal class schedule today due to the limit

Workout – Wednesday 07/05/2017

            We hope everyone had an awesome July 4th Holiday. Now back

Workout – Friday 06/30/2017

July 4th Holiday Schedule: Saturday – 10:30am Regular Class Monday – 4:45pm-6:45pm Open Gym Tues

Workout – Thursday 06/29/2017

            For those of you that want to get better at CrossFit: COME

Workout – Wednesday 06/28/2017

              July 4 Holiday Schedule: Saturday – 10:30am R

Workout – Tuesday 06/27/2017

            A. Squat Snatch: Technique work – work up to a heavy

Workout – Monday 06/26/2017

              It’s a new week! Get in here and get several

Workout – Friday 06/23/2017

          A. Complex – 1 Front Squat + 1 Jerk: Work up to a max effor

Workout – Thursday 06/22/2017

              For those of you that want to get better at CrossFi

Workout – Wednesday 06/21/2017

          A. Clean – Work up to the heaviest 3 reps possible in 1 min

Workout – Tuesday 06/20/2017

        A. For Time: 800 M Run 16 Shoulder to Overhead 125, 85L   155, 105 RX

Workout – Monday 06/19/2017

            A. 10 Min EMOM – 1 Snatch + 4 Overhead Squats 115, 7

Workout – Friday 06/16/2017

            A. 800 Run Time Trial B. 3 Rounds: 500 M Row 25 Deadlifts�

Workout – Thursday 06/15/2017

              For those of you that want to get better at CrossFi

Workout – Wednesday 06/14/2017

            A. Power Snatch: Work up to the heaviest 5 rep set possibl

Workout – Tuesday 06/13/2017

              A. 4 rounds for time of: 15 Burpees 20 Front Squats

Workout – Monday 06/12/2017

          A. Complex – 1 Clean + 2 Jerks: Work up to heaviest load po

Workout – Friday 06/09/2017

            A. CrossFit HQ Wod – For Time: R1-R2-R3 21-15-9 Thru

Workout – Thursday 06/08/2017

            For those of you that want to get better at CrossFit: COME

Workout – Wednesday 06/07/2017

            A. 4 Rounds: 60 Double Unders  (150 Singles) 12 Burpee Pu

Workout – Tuesday 06/06/2017

          A. 2 Rounds: 800 M Run 15 Overhead Squats 115, 75L  135, 95RX 30

Workout – Monday 06/05/2017

            A. 2 Front Squats + 1 Jerk: Start @ 50% of 1RM jerk max. I

Workout – Friday 06/02/2017

          A. For Time: 100 Double Under (Buy In) 3 Rounds: 10 Shoulder to O

Workout – Thursday 06/01/2017

        For those of you that want to get better at CrossFit: COME TO OPEN GYM A

Workout – Wednesday 05/31/2017

        A. Back Squats: Work up to a heavy 6 rep B. 5-10-15-20-15-10-5 Burpee Wa

Workout – Monday 05/30/2017

              Awesome work on the hero workout yesterday! DonR

Workout – Friday 05/26/2017

            For those of you that want to get better at CrossFit: COME

Workout – Thursday 05/25/2017

              Memorial Day Weekend Schedule: Our schedule will be

Workout – Wednesday 05/24/2017

              Memorial Day Weekend Schedule: Our schedule will be

Workout – Tuesday 05/23/2017

            A. For Time: 100 Cal Row (Buy In) 3 Rounds: 20 Deadlifts 

Workout – Monday 05/22/2017

            A. Overhead Squats: Work up to a heavy 3 rep max B. 3 Roun

Workout – Friday 05/19/2017

          A. Snatch: Work up to heaviest 3 reps in 1 min possible. B. 5 Rou

Workout – Thursday 05/18/2017

              Awesome job to everyone who came and worked through

Workout – Wednesday 05/17/2017

          A. Split Jerk: 15 x 1 Rep push press Max (from rack) B. 3 Rounds:

Workout – Tues 05/16/2017

            For time: 1,200-m run Then, 12 rounds of: 4 Bar Burpees (s

Workout – Monday 05/15/2017

        It’s a new day and new week! Start planning now on how you can mak

Workout – Friday 05/12/2017

            Showing Up: Sometimes the key to your fitness and growth i

Workout – Thursday 05/11/2017

            The new shirt order should be in today or tomorrow! For th

Workout – Wednesday 05/10/2017

              Workout: A. For Time: 400 M Run 40 Pistols 40 KB Sw

Workout – Tuesday 05/09/2017

            A. For Time: 1200 M Row 25 Toes to Bar 25 Ring Dips 800 M

Workout – Monday 05/08/2017

                A. 15 Clean & Jerks @ 100% of Push Press

Workout – Friday 05/05/2017

        We have several new-old stock large shirts for sale for $10.00! The orig

Workout – Thursday 05/04/2017

        We have several new-old stock T-Shirts that have been saved for a rainy

Workout – Wednesday 05/03/2017

              Gym Shirts: The shirt order has been placed and we

Workout – Tuesday 05/02/2017

              Workout: A. 5 Rounds: 12 Toes to Bar 9 Hang Power C

Workout – Monday 05/01/2017

            Gym Shirts: The shirt order has been placed and we hope to

Workout – Friday 04/28/2017

            A. Squat Cleans: 5 Reps in 90 seconds. Work up to heaviest

Workout – Thursday 04/27/2017

          Our Personal Training Special is up and running and members have

Workout – Wednesday 04/26/2017

            A. Squat Snatch: 5 Reps in 90 seconds. Work up to heaviest

Workout – Tuesday 04/25/2017

          A. Push Press: 3 Rep Max B. 7 Rounds: 7 Power Cleans 115, 75L  1

Workout – Monday 04/24/2017

          Festivus Games: We had a great turnout with roughly 15 people com

Workout – Friday 04/21/2017

            Saturday Open Gym: We will hold open gym Saturday morning

Workout – Thursday 04/20/2017

            April/May Referral Program: From now until May 31st any me

Workout – Wednesday 04/19/2017

              A. Core Work B. 12 Min AMRAP: 12 Box Jumps 12 Hang

Workout – Tuesday 04/18/2017

            Congrats to Susan Behrooz for getting a $100.00 credit for

Workout – Monday 04/17/2017

              T-Shirts & Tanks: Above are some rough mock ups

Workout – Friday 04/14/2017

              Have a great Easter weekend!!! 4 Rounds: 400 M Run

Workout – Thursday 04/13/2017

              Its not to late to sign up! We will be sending some

Workout – Wednesday 04/12/2017

            A. Power Clean: 7 Rep Max B. For Time: 50 Cal Row 50 V-Ups

Workout – Tuesday 04/11/2017

          GOOGLE REVIEWS: We know you love the gym. Let the world know by g

Workout – Monday 04/10/2017

            GOOGLE REVIEWS: We know you love the gym. Let the world kn

Workout – Friday 04/07/2017

              GOOGLE REVIEWS: We know you love the gym. Let the w

Workout – Thur 04/06/2017

            March/April Referral Program: From now until April 30th an

Workout – Wed 04/05/2017

        A. For time: 1000 M Row 21 Thrusters 21 Burpees 750 M Row 15 Thrusters 1

Workout – Tues 04/04/2017

              March/April Referral Program: From now until April

Workout – Mon 04/03/2017

        Set goals. Start working toward them immediately. Sign up for a local co

Workout – Fri 03/31/2017

              Set goals. Start working toward them immediately. S

Workout – Thur 03/30/2017

            March/April Referral Program: From now until April 30th an

Workout – Wed 03/29/2017

            Personal Training Special: 3 x 45-60 min sessions for $100

Workout – Tues 03/28/2017

          The open is over! Great work to everyone who attempted the workou

Workout – Mon 03/27/2017

      The spring party hosted by Peter and Mona Tauber was a huge success! We had a t

Workout – Fri 03/24/2017

      Open Gym! WORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders VARI

Workout – Thur 03/23/2017

        The last open workout is tonight! Be sure to check it out on CrossFitGam

Workout – Wed 03/22/2017

              March/April Referral Program: From now until April

Workout – Tues 03/21/2017

          One more open workout to go! Great work to everyone who attempted

Workout – Mon 03/20/2017

We will be running heats of the open workout today. Be sure to warm up your hamstrings, hips and sho

Workout – Fri 03/17/2017

      March/April Referral Program: From now until April 30th any member who refers a

Workout – Thur 03/16/2017

            Spring Party: Mona and Peter Tauber will be Hosting a spri

Workout – Wed 03/15/2017

            A. 2 Front Squats + 2 Jerks: Work up to heaviest load poss

Workout – Tues 03/14/2017

            “Intense Competition” That pretty much sums up

Workout – Mon 03/13/2017

Due to the logistical difficulties (time, space, equipment) of 17.3 we will hold open gym today just

Workout – Fri 03/10/2017

      March/April Referral Program: From now until April 30th any member who refers a

Workout – Thur 03/09/2017

                We will be heading out to Cantina 18 at Came

Workout – Wed 03/08/2017

        March/April Referral Program: From now until April 30th any member who r

Workout – Tues 03/07/2017

            17.2 was another success! Every year the open forces peopl

Workout – Mon 03/06/2017

We will be completing this weeks open workout again today. Heats will be ran during all class times

Workout – Fri 03/02/2017

We will be heading to Clouds Brewing after the open workouts tonight around 8:00! Everyone is welcom

Workout – Thur 03/02/2017

              A. 12 Min AMRAP: 15 Box Jumps 24″, 20″

Workout – Wed 03/01/2017

            A. Chipper: 800 M Row 800 M Run 30 Thrusters 85, 55L  95,

Workout – Tues 02/28/2017

            Awesome work to everyone who completed open workout 17.1!

Workout – Mon 02/27/2017

Today everyone will get a chance to complete Open Wod 17.1. We will run 2 heats in each class if nee

Workout – Fri 02/24/2017

Open Gym! Open Workout 17.1 For time: 10 dumbbell snatches (masters-scaled 35#, 20#) (RX 50, 35) 15

Workout – Thur 02/23/2017

              The first open workout is tonight at 8:00pm on cros

Workout – Wed 02/22/2017

        A. Today’s Workout: “Fight Gone Worse” 3 rounds for total reps. 1

Workout – Tues 02/21/2017

          A. 21-15-9 Power Snatch 115, 75L   135, 95RX Bar Facing Burpees

Workout – Mon 02/20/2016

        The CrossFit Games Open Competition is here! The first open workout anno

Workout – Fri 02/17/2017

              A. 9 Min AMRAP: 15 toes-to-bars 10 deadlifts 95, 65

Workout – Thur 02/16/2017

            For those of you that want to get better at CrossFit: COME

Workout – Wed 02/15/2017

            Mobility: It can be hard to get fit if you lack mobility i

Workout – Tues 02/14/2017

            A. Squat Snatch: 4 Reps @ Heaviest load possible in 1 Min

Workout – Mon 02/13/2017

            Weekend Workouts: The Saturday morning classes have really

Workout – Fri 02/10/2017

          If anyone has 10# 20# 35# or 50# dumbbells at home we could use t

Workout – Thur 02/09/2017

            For those of you that want to get better at CrossFit: COME

Workout – Wed 02/08/2017

            Its time for a little endurance work as we enjoy the great

Workout – Tues 02/07/2017

            Workout: A. 14 Min AMRAP: 40 Deadlifts  185, 125L  225,

Workout – Mon 02/06/2017

        The CrossFit Games Open Competition will be here in a couple of weeks we

Workout – Fri 02/03/2017

              A. For Time: 500 M Row 21-15-9 Bar Facing Burpees P

Workout – Thur 02/02/2017

            For those of you that want to get better at CrossFit: COME

Workout – Wed 02/01/2017

              A. Hang Squat Snatch: 2 reps @ each weight. Work up

Workout – Tues 01/31/2017

              A. 4 Min AMRAP: 15 Thrusters   85, 55L  100, 65R

Workout – Mon 01/30/2017

              Thank you to everyone who has helped move mats in t

Workout – Fri 01/27/2017

          Update: All of the gym flooring has been professionally cleaned a

Workout – Thursday 01/26/2017

Open Gym! We have some flooring back down in the showroom but most of the gym is still in drying con

Workout – Wed 01/25/2017

              ***Update***: Awesome work to everyone who has atte

Workout – Tues 01/24/2017

              ***Update***: All the flooring has been removed and

Announcement/Workout – Mon 01/23/2017

            All classes will be held on the regular schedule unless an

Workout – Fri 01/20/2017

            Wow! Our open gym session yesterday was awesome. We had gr

Workout – Thur 01/19/2017

            Our fellow gym members and friends Roxy & Sam Carter a

Workout – Wed 01/18/2017

            A. Overhead Squat: 8 Rep sets. Work up in weight until fai

Workout – Tues 01/17/2017

          A. 21-15-9 Thrusters 85, 55L   95, 65RX Pull Ups  (Chest to Ba

Workout – Mon 01/16/2017

              A. 30 Squat Cleans  (155, 105L)   (185, 125RX) B.

Workout – Fri 01/13/2017

              Endurance Chipper: 20 Burpee bar hops 800 M med bal

Workout – Thur 01/12/2017

              For those of you that want to get better at CrossFi

Competition & Workout – Wed 01/11/2017

            Competition: Everyone has a different level of competitive

Workout – Tues 01/10/2017

              Above is the CrossFit Hierarchy. This pyramid shows

Workout – Mon 01/09/2017

            We will run our normal hours today. Be safe driving! A. 30

Snow & Workout – Fri 01/06/2016

              It looks like a big snow is coming tonight! Therefo

Workout – Thur 01/05/2017

          For those of you that want to get better at CrossFit: COME TO OPE

Workout – Wed 01/04/2017

      Beautiful day do get outside! A. 4 Rounds: 400 M Run 5 Squat Cleans 125, 85L 

Workout – Tues 01/03/2016

            We hope everyone had a great holiday break. Back to Work!

New Year Holiday Hours & Workout – Mon 01/02/2017

            Holiday Hours Today: 12:45 & 5:45 class times only We

Article: Simple tips to fight laziness so you make it to the gym & Workout – Fri 12/30/2016

            Simple tips to fight laziness so you make it to the gym: T

Workout – Wed 12/28/2016

              A. Complex: 2 Front Squats + 1 Jerk. Work up to the

Workout – Tues 12/27/2016

            Awesome work to everyone who showed up to tackle the 12 da

Workout – Mon 12/26/2016

Remember only one class today @ 5:45! Be there. Back to the regular schedule tomorrow. Workout: 12 D

Workout – Fri 12/23/2016

            ***Please Remember the 6:45 class today is canceled!*** Be

Workout – Thur 12/22/2016

          For those of you that want to get better at CrossFit: COME TO OPEN GYM AN

Workout – Wed 12/21/2016

        ****We have changed the Christmas schedule slightly**** Christmas Holida

Workout – Tues 12/20/2016

              Christmas Holiday Schedule: Friday – 6:45 Cla

Workout – Mon 12/19/2016

            The annual Christmas/Anniversary party was a huge success!

Workout – Fri 12/16/2016

              Christmas/3 Year Anniversary Party:    Tomorrow

Workout – Thur 12/15/2016

            For those of you that want to get better at CrossFit: COME

Workout – Wed 12/14/2016

              Please let coach Adam know if you plan on attending

Workout – Tues 12/13/2016

          A. 15 Min: Squat Snatch Work B. Open Wod 14.4 – See Picture

Workout – Mon 12/12/2016

            Christmas/3 Year Anniversary Party:    Saturday Dec 17t

Workout – Fri 12/09/2016

            A. Squat Clean & Jerk: 10 @ 50%, 8 @ 60%, 6 @ 70%, 4 @

Workout – Thur 12/08/2016

              For those of you that want to get better at CrossFi

Workout – Wed 12/07/2016

            A. Overhead Squat: 10 @ 50%, 8 @60%, 6 @ 70%, 4 @ 80%, 2 @

Workout – Tues 12/06/2016

              3 Year Anniversary/Christmas Party: We will be hold

Workout – Min 12/05/2016

              The cold and flu season is among us! Please help in

Workout – Fri 12/02/2016

            A. 13 Min AMRAP: Complex x 2: 1 Squat Clean + 2 Front Squa

Workout – Thur 12/01/2016

            For those of you that want to get better at CrossFit: COME

Workout – Wed 11/30/2016

            A. Interval/Endurance Workout For Time: 25 Toes to Bar 400

Workout – Tues 11/29/2016

        A. Squat Snatch: Work up to a heavy single. Focus on correct technique.

Workout – Mon 11/28/2016

Back to work! We hope everyone had an awesome thanksgiving weekend. Get back in and get back to work

Workout – Friday 11/25/2016

        We hope everyone had an awesome Thanksgiving day! Turkey Burner Wod: (*4

Workout – Wed 11/23/2016

          Thanksgiving Schedule: Mon-Wed: Normal Hours Thur: Closed Thanksg

Workout – Tues 11/22/2016

            A. Chipper: Row 44 Cal 22 wall-ball shots 20, 14RX 22 Pull

Workout – Mon 11/21/2016

              Thanksgiving Schedule: Mon-Wed: Normal Hours Thur:

Workout – Fri 11/18/2016

            A. Complex: 2 Front Squats + 1 Split Jerk. Work up slowly

Workout – Thur 11/17/2016

            For those of you that want to get better at CrossFit: COME

Workout – Wed 11/16/2016

              A. Warm Up/Strength/Skill Wod: 10 Min AMRAP: 20 Pis

Workout – Tues 11/15/2016

            A. 10-9-8-7-6-5-4-3-2-1 Bar Facing Burpees Deadlifts 185,

Workout – Mon 11/14/2016

              A. 10 Min EMOM: Squat Snatch 2 reps @ 85% B. “

Workout – Fri 11/11/2016

        Happy Veteran’s Day! A. 11 Min AMRAP: 11 Burpee Box Jumps 24, 20RX

Workout – Thur 11/10/2016

              For those of you that want to get better at CrossFi

Workout – Wed 11/09/2016

            New Shirts: ***Please sign-up & pre pay ($20.00 cash)

Workout – Tues 11/08/2016

            A. 12 Min AMRAP: 50 Power Cleans 95, 65L  115, 75RX 50 Bu

Workout – Mon 11/07/2016

            Test then Re-Test: Today we will redo Fridays workout to s

Workout – Fri 11/04/2016

              New Shirts: ***Please sign-up & pre pay ($20.00

Workout – Thur 11/03/2016

                For those of you that want to get better at

Workout – Wed 11/02/2016

              State of the Gym: Everyone has been working hard an

Workout – Tues 11/01/2016

              A. Complex: 1 Front Squat + 1 Jerk + 1 front Squat

Workout – Mon 10/31/2016

          A. Halloween Chipper! 10 Thrusters 31 Deadlifts 10 Power Cleans 1

Workout – Fri 10/28/2016

A. Open Workout 15.1 9 Min AMRAP: 15 toes-to-bars 10 deadlifts 95, 65 L (115 / 75 RX) 5 snatches B.

Workout – Thur 10/27/2016

              For those of you that want to get better at CrossFi

Workout – Wed 10/26/2016

        A. Squat Cleans: Start light. Work Up by 10#-20# until failure. B. 27-21

Workout – Tues 10/25/2016

            A. 7 rounds for time of: 7 power cleans 85, 55L  95, 65Rx

Workout – Mon 10/24/2016

            A. Overhead Squat: Work up to a heavy 1 Rep max B. For tim

Workout – Fri 10/21/2016

            A. “Air Force”: 20 Thrusters 20 SDHP 20 Push J

Workout – Thur 10/20/2016

              For those of you that want to get better at CrossFi

Workout – Wed 10/19/2016

          A. For Time: 30 Ab Mat Crunches 10 Front Squats 155, 105L  185,

Workout – Tues 10/18/2016

              A. “Karen” B. Time Trial: 750 M Row

Workout – Mon 10/17/2016

        Awesome work to all of our athletes who competed this weekend! They did

Workout – Fri 10/14/2016

              Schedule Reminder: Saturdays morning class will be

Workout – Thur 10/13/2016

        Announcement: Saturdays 10/15 morning class will be canceled due to the

Workout – Wed 10/12/2016

              Announcements: Congratulations to our long time mem

Workout – Tues 10/11/2016

          This next post was posted to the workout blog 0n 08/31/2016 by ou

Workout – Mon 10/10/2016

            A. Hang Squat Snatch: 2 Reps @ each weight. Increase until

Workout – Fri 10/07/2016

            A.  For Time: 50 Wall-Ball shots 14, 10L  20, 14RX 10 Po

Workout – Thur 10/06/2016

            For those of you that want to get better at CrossFit: COME

Workout – Wed 10/05/2016

            A. Back Squat: 3×10 @ 65% B. 12 Min AMRAP: 55 Double

Workout – Tues 10/04/2016

        The Festivus Games Team Series is coming on Oct 15! SoCap CrossFit will

Workout – Mon 10/03/2016

              A. Squat Snatch: 15 Attempts @ 90% B. 13 Min AMRAP:

Workout – Fri 09/30/2016

            A. Push Press: Work up to a 3 rep max B. 3 Rounds: 55 Doub

Workout – Thur 09/29/2016

              For those of you that want to get better at CrossFi

Workout – Wed 09/28/2016

              A. 10 Min EMOM: 3 Overhead Squats (from the ground)

Workout – Tues 09/27/2016

        A. 10 Min AMRAP: 1-2, 2-4, 3-6, 4-8, 5-10, 6-12 Deadlifts  205, 145L  

Workout – Mon 09/26/2016

              Awesome work to everyone who came out for the Oly c

Workout – Fri 09/23/2016

            Everyone please come out and experience some real Olympic

Workout – Thur 09/22/2016

            Sat 09/24/2016 Olympic Lifting Competition: Instead of our

Workout – Wed 09/21/2016

              A. Split Jerk: 3 Reps @ each weight. Increase weigh

Workout – Tues 09/20/2016

            A. Death By Front Squats: EMOM 2-3-4-5-6-7-8-ETC until fai

Workout – Mon 09/19/2016

        Sat 09/24/2016 Olympic Lifting Competition: Instead of our normal sat cr

Workout – Fri 09/16/2016

              A. Overhead Squats: 5×2 @ 80% B. 1 Round: 3 Mi

Workout – Thur 09/15/2016

For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo

Workout – Wed 09/14/2016

            A. 25-20-15-10 Row (cal) HSPU  (HRPU) Deadlifts   125,

Workout – Tues 09/13/2016

        CrossFit Team Series: A. Event 4: Max Effort: Hang Power Clean B. Event

Workout – Mon 09/12/2016

            A. EMOM: 1 Clean & Jerk + ME Burpees, 2+ME B, 3+ME B,

Workout – Fri 09/09/2016

CrossFit Team Series Workouts: Event 3 Rx’d Workout Max calories rowed in 5 minutes Then…

Workout – Thur 09/08/2016

For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo

Workout – Wed 09/07/2016

              A. Overhead Squat Complex: 1 Snatch + 7 Overhead Sq

Workout – Tues 09/05/2016

Back to work! We hope everyone had a great Labor Day weekend. Let’s burn some calories and som

Workout – Fri 09/02/2016

For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo

Workout – Thur 09/01/2016

            Awesome work on the mile run yesterday! Labor Day Weekend

Workout – Wed 08/31/2016

            Labor Day Weekend Schedule: Thursday – Regular Class

Workout – Tues 08/30/2016

        A. Chipper: 60 Cal Row 50 KB Swings 35, 26L  53, 35RX 40 Back Squats 11

Workout – Mon 08/29/2016

            A. Squat Snatch: 20 attempts x 90% B. 14 Min AMRAP 800 M R

Workout – Fri 08/26/2016

            A. “Death by Power Snatch” EMOM increase by 1

Workout – Thur 08/25/2016

For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo

Workout – Wed 08/24/2016

      A. 15 Min AMRAP: 20 Toes to Bar 55 Double Unders 15 Squat Cleans  115, 75L  1

Workout – Tues 08/23/2016

            A. Skill Work:  Max Height Box Jump B. “NANCY”

Workout – Mon 08/22/2016

              A. Complex: 1 Clean + 1 Push Press + 1 Push Jerk +

Workout – Fri 08/19/2016

            A. Thruster: 3 rep Max B. 24-16-8-4 Bar Facing Burpee Powe

Workout – Thur 08/18/2016

              For those of you that want to get better at CrossFi

Workout – Wed 08/17/2016

            A. 2 Rounds: 400 M Run 20 Burpee Box Jump Overs 25 KB Swin

Workout – Tues 08/16/2016

            A. For Time: 1000 M Row Buy In Then, 21-18-15-12-9-6-3 Fro

Workout – Mon 08/15/2016

            A. Squat Snatch Work: 10 – 65%, 8 – 75%, 6-85%

Workout – Fri 08/12/2016

            A. Split Jerk: Find a 2 Rep Max B. 10-20-30 Thrusters 75,

Workout – Thur 08/11/2016

            For those of you that want to get better at CrossFit: COME

Workout – Wed 08/10/2016

            Chipper: 400 M Run 30 Power Snatch 75, 45RX 30 Overhead Sq

Workout – Tues 08/09/2016

            A. Squat Complex: 4 Back Squat + 3 Front Squat B. 14 Min A

Workout – Mon 08/08/2016

              A. Squat Snatch: 2 Rep Max    tap and go only B.

Workout – Fri 08/05/2016

            A. Overhead Squats: 5×3 @ 75% B. 5 Rounds: 5 Burpee B

Workout – Thur 08/04/2016

For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo

Workout – Wed 08/03/2016

              A. 4 Rounds: 500 M Row 20 Thrusters   85, 55L  

Workout – Tues 08/02/2016

            A. 18 MIN EOMOM: 5 Squat Cleans 105, 70L  135, 95RX 40 Do

Workout – Mon 08/01/2016

          Take care of yourself! CrossFit is intense. Make sure you are doi

Workout – Fri 07/29/2016

              A. 2 Front Squats + 4 Back Squats – Work up t

Workout – Thur 07/28/2016

For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo

Workout – Wed 07/27/2016

        A. For Time: 500 M Row 100 Double Unders  (250 Singles) 50 Ab Mat Crunc

Workout – Tues 07/26/2016

  A. 12 Min AMRAP: 12 Box Jumps 24, 20RX 12 Sumo Deadlift High Pulls 85, 55L  95, 65RX 12 Fron

Workout – Mon 07/25/2016

              Congrats to all the CrossFit Games Winners! Team: C

Workout – Fri 07/22/2016

              A. Squat Snatch: Establish a 6 rep max weight withi

Workout – Thur 07/21/2016

              For those of you that want to get better at CrossFi

Workout – Wed 07/20/2016

            A. “Burn Run” 600 m Run 20 Burpee Box Jumps 24

Workout – Tues 07/19/2016

          A. “21-15-9” 55 Double Unders (each round) Shoulder t

Workout – Mon 07/18/2016

            A. Clean and Jerk: 1 rep max B. 3-3-3, 6-6-6, 9-9-9, 12-12

Workout – Fri 07/15/2016

              A. 2 Squat Cleans: 10 Min EMOM @ 85% B. 14 Min AMRA

Workout – Thur 07/14/2016

For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo

Workout – Wed 07/13/2016

              1000 M Row (Buy In) 2 Rounds: 25 Hand Release Push

            Look at the positive! No one has a great day every time th

            A. Squat Snatch: 10 Min EMOM – 2 reps @ 85% B. 15 Mi

Workout – Fri 07/08/2016

          A. 750 M row: Time Trial B. 3 Rounds: 55 Double Unders 15 Over Ba

Workout – Thur 07/07/2016

            For those of you that want to get better at CrossFit: COME

Workout – Wed 07/06/2016

            A. Oct Festivus Games WOD 1: Max Effort Complex: (Unbroken

We hope everyone had a great holiday weekend! Now back to work with a holiday burner. For time: 400

Workout – Fri 07/01/2016

            July 4th Holiday schedule: Saturday: July 4th Wod! 10:30 A

Workout – Thur 06/30/2016

            Open Gym!!! Suggestions for open gym: 1. Make up a missed

Workout – Wed 06/29/2016

        July 4th Holiday schedule: Saturday: July 4th Wod! 10:30 AM Sunday &

Workout – Tues 06/28/2016

          A. Squat Snatch: Work up to a heavy 1 rep for the day B. 14 Min A

Workout – Mon 06/27/2016

            It’s Monday and the beginning of summer! Lets stay f

Workout – Fri 06/24/2016

            A. Power Clean: Work up to a heavy 1 rep max B. For Time:

Workout – Thur 06/23/2016

          Open Gym!!! Suggestions for open gym: 1. Make up a missed workout

Workout – 06/22/2016

        A. Overhead Squat: 15 min to work up to a 3 Rep max B. 12 Min AMRAP: 15

Workout – Tues 06/21/2016

              A. “Helen” 400 Meter Run 21 KB Swings 

Workout – Mon 06/20/2016

            A. Squat Snatch: Start @ 50%. Work up slowly increasing on

Workout – Fri 06/17/2016

            A. 21-15-9 Deadlifts  185, 125L   225, 155RX   275, 1

Workout – Thur 06/16/2016

              Open Gym!!! Suggestions for open gym: 1. Make up a

Workout – Wed 06/15/2016

          Open gym will be back on it’s regular Thursday schedule thi

Workout – Tues 06/14/2016

            For Time: 25 Pull-ups 400 meter run 25 Thruster 85, 55L 

Workout – Mon 06/13/2016

              A. Squat Snatch: 10 Min EMOM – 2 Reps @ 80% B

Workout – Fri 06/09/2016

          Open Gym!!! Suggestions for open gym: 1. Make up a missed workout

Workout – Thur 06/09/2016

              A. For Time: 105 Double Unders  (250 singles) 55 A

Workout – Wed 06/08/2016

              New Shirts! Our new shirts are in and are moving fa

Workout – Tues 06/07/2016

              A. 14 Min AMRAP: 60 Cal Row 50 Toes to Bar 40 Wall

Workout – Mon 06/06/2016

Check out this Video of the pros doing it! Open Wod 13.5 A. Squat Snatch: Start @ 50%. Work up slowl

Workout – Fri 06/02/2016

            Open Gym!!! Suggestions for open gym: 1. Make up a missed

Workout – Thur 06/02/2016

              Keep an eye out for new rowers and barbells that wi

Workout – Wed 06/01/2016

            Scheduling Note: Due to the short week open gym will be he

Workout – Tues 05/31/2016

          Awesome work to everyone who came out for “Murph” yes

Workout – Fri 05/27/2016

            A. Overhead Squats: 5×2 @ 80% B. 13 Min AMRAP: 55 Dou

Workout – Thur 05/26/2016

              Open Gym!!! Suggestions for open gym: 1. Make up a

Workout – Wed 05/25/2016

            A. Hand Stand Skill Work B. For Time: 40 Wall Balls 14, 10

Workout – Tues 05/24/2016

            Memorial Day Weekend Schedule: Come in on Monday and celeb

Workout – Mon 05/23/2016

              A. Snatch Ladder: Start weight – Men 50# belo

Workout – Fri 05/20/2016

            Humble Pie: Today we will be attempting a version of SoCap

Workout – Thur 05/19/2016

            Open Gym!!! Suggestions for open gym: 1. Make up a missed

Workout – Wed 05/18/2016

          A. 8 Power Snatch: 8 Min EMOM 85, 55L   105, 70RX    115, 75

Workout – Tues 05/17/2016

        May/June Referral Program: For the next two months, anyone who refers a

Workout – Mon 05/16/2016

            A. Jerk: Work up to a one rep max B. 14 Min AMRAP: 40 Bar

Workout – Fri 05/13/2016

            May/June Referral Program: For the next two months, anyone

Workout – Thur 05/12/2016

        Open Gym!!! Suggestions for open gym: 1. Make up a missed workout from t

Workout – Wed 05/11/2016

        A. Squat Clean: 2 Reps @ each weight. Work up to heaviest load possible.

Workout – Tues 05/10/2016

              A. 2016 Regionals Wod #3 104 Wall Balls 20, 14RX 52

Workout – Mon 05/09/2016

              May/June Referral Program: For the next two months,

Workout – Fri 05/06/2016

          A. Work up to a heavy 1 rep Jerk (behind the head) B. CrossFit Ga

Workout – Thur 05/05/2016

            Open Gym!!! Suggestions for open gym: 1. Make up a missed

Workout – Wed 05/04/2016

            A. Back Squats: 4×5 @ 85% B. 14 min AMRAP: 800 M Run

Workout – Tues 05/03/2016

            WE NEED YOUR HELP! May/June Referral Program: For the next

Workout – Mon 05/02/2016

            We had a great turnout and great time at our spring party

Workout – Fri 04/29/2016

                    Don’t forget our Spring

Workout – Thur 04/28/2016

            Open Gym!!! Suggestions for open gym: 1. Make up a missed

Workout – Wed 04/27/2016

            A. Deadlift:  Work up to a heavy 10 Rep max B. “Jac

Workout – Tues 04/26/2016

            Nasty Nancy 4 Rounds: 50 Air Squats 400 M Run 14 Ring Dips

Workout – Mon 04/25/2016

              Our Spring Gym Party is this Saturday! We will have

Workout – Fri 04/22/2016

              A. “Isabel” 30 power snatch for time 10

Workout – Thur 04/21/2016

              Open Gym!!! Suggestions for open gym: 1. Make up a

Workout – Wed 04/20/2016

              A. Shoulder to Overhead: Max Effort in 4 Min –

Workout – Tues 04/19/2016

          The athletic progress the gym is making is probably the best it h

Workout – Mon 04/18/2016

              Congratulations to our athletes who competed in the

Workout – Fri 04/15/2016

          A. Hang Power Snatch: 10 min to establish a 1 rep max B. 20 Min A

Workout – Thur 04/14/2016

          Open Gym!!! Suggestions for open gym: 1. Make up a missed workout

Workout – Wed 04/13/2016

              A. Back Squats: 4×10 @ 70% B. 3 Min AMRAP: 20

Workout – Tues 04/12/2016

              Warm Up:  Festivus Games Wod #1:   10-minute tim

Workout – Mon 04/11/2016

          Festivus Games: so far we have around 6 athletes signed up for th

Workout – Fri 04/08/2016

              A. Squat Snatch: 2 Reps @ each weight. Work up to h

Workout – Thur 04/07/2016

            The open is over so we will transition back to our regular

Workout – Wed 04/06/2016

        Festivus Games: The Festivus Games is in 10 Days! This competition is de

Workout – Tues 04/05/2016

              “DT” In honor of USAF SSgt Timothy P.

Workout – Mon 04/04/2016

        Congrats!!!! The open is over! We would like to give a shout out to ever

Workout – Fri 04/01/2016

          A. Squat Clean: 2 Reps @ each weight. Work up to a max for the da

Workout – Thur 03/31/2016

            A. 10 Min EMOM: 5 power snatch   (85, 55 L)  (115, 75 R

Workout – Wed 03/30/2016

              A. Back Squats: 3×10 @ 70% B. For Time: 25 Wal

Workout – Tues 03/29/2016

Tuesday Schedule Change: Due to a death in the family of coach Adam, we will be holding open gym on

Announcements & Workout – Mon 03/28/2016

Tuesday Schedule Change: Due to a death in the family of coach Adam, we will be holding open gym on

Workout – Fri 03/25/2016

Wod Prep 16.5 Tips! Open Gym!!! Suggestions for open gym: Try the open workout! 1. Make up a missed

Workout – Thur 03/24/2016

              The next Festivus Games are coming up in mid April!

Workout – Wed 03/23/2016

              Did you know??? We do classes for young athletes al

Workout – Tues 03/22/2016

Watch the Pros! Games Elizabeth Games Fran A. “Fran” 21-15-9 Thrusters 95, 65 Pull Ups B

Workout – Mon 03/21/2016

              Congrats to our member Aaron Tschetter who recently

Workout – Fri 03/18/2016

Ben is a good friend and coach who I have known for 4 years now. He always has good tips for the ope

Workout – Thur 03/17/2016

            A. Deadlift: Establish a 4 rep max for the day. Work up sl

Workout – Wed 03/16/2016

              For Time: 50 KB Swings 53, 35 25 Burpee Box Jumps 2

Workout – Tues 03/15/2016

          Over the past week we have had a ton of first time accomplishment

Workout – Mon 03/14/2016

        Burpee Challenge: Week 11   73-74-75-76-77-78-79 = 539 Workout: Open Wo

Workout – Fri 03/11/2016

              Open Gym!!! Suggestions for open gym: Try the open

Workout – Thur 03/10/2016

            A. 3 Back Squats followed immediately by 2 Front Squats. W

Workout – Wed 03/09/2016

        Awesome work to everyone who has participated or tried some of the open

Workout – Tues 03/08/2016

              A. For Time: 500 M Row 15 HRPU (HSPU Rx+) 15 Power

Workout – Mon 03/07/2016

          Burpee Challenge: Week 10   66-67-68-69-70-71-72 =490 Workout: D

Workout – Fri 03/04/2016

        Open Gym!!! Suggestions for open gym: Try the open workout! 1. Make up a

Workout – Thur 03/03/2016

              Open Wod 16.2 will be announced live tonight at 8:0

Workout – Wed 03/02/2016

                    A. For Time: 150 Wall balls (2

Workout – Tues 03/01/2016

              Nice work to everyone who gave the open workout a t

Workout – Mon 02/29/2016

        Burpee Challenge: Week 9   59-60-61-62-63-64-65=441 Workout: Due to the

Workout – Fri 02/26/2016

        There are many reasons I could give you as to why you should take part i

Workout – Thur 02/25/2016

              A. 60 Hand Stand Push Ups B. 27-21-15-19 Deadlifts

Workout – Wed 02/24/2016

                Reminder: Open gym will be on Friday for the

Workout – Tues 02/23/2016

            A. Chipper: Row 1000 30 Box Jumps (24, 20) 30 Wall Balls (

Workout & Announcements – Mon 02/22/2016

              Saturday Morning Classes: In order to maximize Satu

Workout – Fri 02/19/2016

Open Workout 14.4 60-calorie row 50 toes-to-bars 40 wall-ball shots 20, 14 30 cleans 135, 95 20 musc

Workout – Thur 02/18/2016

            Open Gym!!! Suggestions for open gym: 1. Make up a missed

Workout – Wed 02/17/2016

        CrossFit Games Open: The open starts next week on 02/26. If you don̵

Workout – Tues 02/16/2016

              WodBody Sports Massage will be in the gym tonight w

Workout & Weather – Mon 02/15/2016

            Today’s lunch class is canceled. We will run on a re

Workout – Fri 02/12/2016

          A. Snatch: 1 Hang Squat Snatch – 1 Squat Snatch. Get one so

Workout – Thur 02/11/2016

            Open Gym!!! Suggestions for open gym: 1. Make up a missed

Workout – Wed 02/10/2016

                A. Gymnastics Strength: L Sit B. 2 Rounds: 5

Workout – Tues 02/09/2016

              A. 10 Min EMOM: 5 Clean & Jerks 115, 75L  135,

Workout – Mon 02/08/2016

              Everyone has been working hard in the gym and our a

Workout – Fri 02/05/2016

          Coach Adam will be competing this Saturday at CrossFit Exchange i

Workout – Thur 02/04/2016

                  Open Gym!!! Suggestions for open gym:

Workout – Wed 02/03/2016

              A. Push Press: Work up to a heavy double C. 14 Min

Workout – Tues 02/02/2016

            A. Deadlift: 2 Rounds – 90 Sec max effort   185, 1

Workout – Mon 02/01/2016

              Congrats to Todd Daugherty and Coach Adam for two p

Workout – Fri 01/29/2016

              A. Cluster: 15 min to work up to a heavy single. B.

Workout – Wed 01/27/2016

            A. Squat Snatch: 10 Min EMOM – 2 reps @ 85% B. 12 Mi

Workout – Tues 01/26/2016

              Trust the process! Keep in mind that staying with o

Workout – Mon 01/25/2016

          Burpee Challenge: Week 4   25-26-27-28-29-30-31=196 New week. L

Saturday – Winter Weather/Classes

For now our Saturday class is postponed until 12:00 noon. We will check conditions in the morning so

Workout – Snow Day Fri 01/22/2015

              It looks like the roads are mostly covered and will

Workout – Thur 01/21/2016

              We are keeping an eye on the weather for Friday and

Workout – Wed 01/20/2016

            Ladies: You are all getting stronger! That’s awesome

Workout – 01/19/2016

              A. Front Squat: 2 Pause squats (2 seconds). Start a

Workout – Mon 01/18/2015

            New equipment is on the way! Burpee Challenge: Week 3 R

Workout – Fri 01/15/2016

              Competitions: Coach Adam is signed up for both even

Workout – Thur 01/14/2016

              Competitions: Coach Adam is signed up for both even

Workout – Wed 01/13/2016

              A. Strength: 2 x Front Squat + 1 Jerk – Work

Workout – Tues 01/12/2016

              Training with Rich: Final Thoughts Just a few thoug

Workout – Mon 01/11/2016

              Burpee Challenge: Be sure to have a coach put a 1 b

Workout – Thur 01/07/2016

              Today we will run a regular class schedule and Frid

Workout – Wed 01/06/2016

              A. Light Fran: 15-12-9 Thrusters (85, 55L) (95#,65#

Workout – Tues 01/05/2016

            A. Hand Stand Skill Work B. For Time: 1000 Meter Row 50 KB

Workout & Announcements – Mon 01/04/2016

        Its a new year! Time to get to work. A couple of dates to mark your cale

Workout – Wed 12/30/2015

        A. Squat Clean: Work up to a heavy single B. 21-15-9 Deadlift  185, 115

Workout – 12/29/2015

                A. Muscle Up skill work B. 4 Rounds: 400 M R

New Years Hours & Workout – Mon 12/28/2015

      We hope everyone had a great Christmas holiday! Our Schedule will be slightly d

Workout – 12 Days of Christmas 12/24/2015

            After completing the first movement go back to 1 and begin

Workout – Wed 12/23/2015

            Due to the amount of volume completed the last two days we

Workout – Tues 12/22/2015

            A. Snatch: Work up to heavy singles. Focus on technique an

Workout & Christmas Holiday Hours – 12/21/2015

              Holiday Hours: Monday – Wednesday: Normal Hou

Workout – Fri 12/18/2015

          A. Jerk: 5×2 @ 85% B. 21-15-9 Box Jumps 24, 20 Sumo Deadlift

Workout – Thur 12/17/2015

            Referral Program: Help us grow and we will help you! From

Workout – Wed 12/16/2015

              TJ working hard after a tough class! Every day TJ c

Workout – Tues 12/15/2015

              A. Squat Snatch: 12 Min EMOM – 1 @ 90% B. Rx�

Workout – Mon 12/14/2015

            Congrats to Dustin on the arrival of his new baby girl! To

Workout – Fri 12/11/2015

            A. Spit Jerk: Work up to heavy singles B. 400 M Run (Buy I

Workout – Thur 12/10/2015

          Update: A couple members have already taken advantage of the refe

Workout – Wed 12/09/2015

              2 Rounds: 3:00-1:00  Work to rest Ratio 1. Rowing

Workout – Tues 12/08/2015

            A. Back Squat: 2 Rep Max B. 35-25-15 Ab Mat Crunches Burpe

Workout – 12/07/2015

              Our party on Friday night was an awesome success! T

Mon – Fri 12/04/2015

            Our 2 Year Anniversary / Christmas Party is tonight! There

Workout – Thur 12/03/2015

            Reminder: No 6:45pm class on Friday due to the Gym party a

Workout – Wed 12/02/2015

              A. Back Squats: 4 Rep Max B. 10-9-8-7-6-5-4-3-2-1 S

Workout – Tues 12/01/2015

            Reminder that Friday’s 6:45pm class is canceled due

Workout – Mon 11/30/2015

              BACK TO WORK! I’m sure we all had a few more

Workout – Wed 11/25/2015

              A. Back Squat: 6 Rep Max B. 2 Rounds: 90 Sec Wall B

Workout – Tues 11/24/2015

              From CrossFit HQ For Time: Chipper 15 squat cleans

Holiday Hours & Workout – Mon 11/23/2015

              Thanksgiving Hours: Thanksgiving Day: Closed. Black

Announcements And Workout – Fri 11/20/2015

              Today two years ago we opened the doors to the gym

Workout – Thur 11/19/2015

            Update: A couple members have already taken advantage of t

Workout – Wed 11/18/2015

              If you haven’t noticed we have started a back

Workout – Tues 11/17/2015

            A. Chipper: 1000 Row 50 Wall Balls 14, 10L  20, 14RX 40 T

Workout – Mon 11/16/2015

          A. Overhead Squat: Establish a 1 rep max B. “Diane” 2

Workout – Fri 11/13/2015

            A. Squat Snatch Technique B. Squat Snatch: work up to some

Workout – Thur 11/12/2015

                Referral Program: Help us grow and we will h

Veteran’s Day Workout – Wed 11/11/2015

  Daniel Crabtree Army Sgt 1st Class who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Workout – Tues 11/10/2015

          Veteran’s Day Hero Wod: We will be holding a Hero Wod for o

Workout – Mon 11/09/2015

            A. 15 Min to establish a 1 Rep Max Clean & Jerk B. 9-7

Workout – Fri 11/05/2015

CrossFit Liftoff Event #3 Workout: Rx’d Workout Complete as many rounds as possible in 12 minu

Workout – Thur 11/05/2015

            Referral Program: Help us grow and we will help you! From

Workout & Cool Stuff — Wed 11/4/2015

              CrossFit Lift Off: CrossFit HQ will be holding a on

Workout – Tues 11/03/2015

              A. 10 Min EMOM: 2 Squat Cleans @ 75% of 1 Rep Max B

Workout – Mon 11/02/2015

              A. Split Jerk: Start at 50%. Work up by 10-20 pound

Workout – Fri 10/30/2015

          A. 3-3-3-3-3 85% Overhead Squat B. 400 M Run (Buy In) 10 Rounds:

Workout – Thur 10/29/2015

              Referral Program: Help us grow and we will help you

Workout – Wed 10/28/2015

              A. Chipper 2000 M Row 60 AbMat Crunches 50 PushUps

Workout – Tues 10/27/2015

            Halloween Activities: A group of members are planning on g

Announcements & Workout – Mon 10/26/2015

            Coach Jacob: Over the weekend coach Jacob attended the Cro

Referral Program & Workout – Fri 10/23/2015

              Referral Program: Help us grow and we will help you

Referral Program & Workout – Thur 10/22/2015

            Referral Program: Help us grow and we will help you! From

Workout – Wed 10/21/2015

          A. Deadlift: 5×4 @ 90% B. 14 Min AMRAP: 50 Toes to Bar (Buy

Workout – Tues 10/20/2015

          A. Bear Complex: 1 Squat Clean+1 Jerk+1 Front Squat+1 Jerk B. Chi

Workout – Mon 10/19/2015

              We had a great time this weekend at the Festivus Ga

Workout & Comp Prep – Fri 10/16/2015

        Festivus Games Competitors: Food: We will be providing fruit and chicken

Workout – Wed 10/14/2015

            A. Hand Stand Skill Work: HSPU, Holds, Walks, Wall Walks B

Workout – Tues 10/13/2015

            A. Snatch Complex: 1 Power Snatch + 1 Overhead Squat 2 att

Workout – Mon 10/12/2015

            Announcements: This coming Saturday’s morning class

Workout – Fri 10/09/2015

            A. 1 Snatch Pull + 1 Hang Squat Snatch – 1 Full Squa

Workout – Wed 10/07/2015

              A. 800 M Med Ball Run 20, 14 RX B. 2 Min Max Effort

Workout – Tues 10/06/2015

                    A. “Nancy” 5 Round

Workout – 10/04/2015

            A. Establish a 3 rep max Thruster complex B. 21-15-9 Box J

Workout – Fri 10/02/2015

A. Establish a 10 Rep Max Push Jerk B. 11 Min AMRAP: 10 Burpee Box Jumps 24, 20RX 15 Front Squats 95

Workout – Thur 10/01/2015

            Open Gym!!! If you are thinking about competing at the Fes

Workout – Wed 09/30/2015

            Don’t forget the 6:00am class will not be held on Fr

Workout – Tues 09/29/2015

              A. Back Squat: 4×4 @ 85% B. 25-20-15 Burpees P

Workout – Mon 09/27/2015

            Announcements: Coach Adam will be out of town Thursday 

Workout – Fri 09/25/2015

            A. Squat Snatch: Start @ 50%. Increase by 10#/20# until Fa

Workout – Thur 09/24/2015

      Open Gym!!! If you are thinking about competing at the Festivus Games, try one

Workout – Wed 09/23/2015

            Saturday Class Time: Starting this weekend we will hold ou

Big Announcements & Workout – Tues 09/22/2015

            Morning Classes: We are going to get the morning classes r

Workout – Fri 09/18/2015

        A.  Power Clean – Hang Squat Clean – Squat Clean Work up to

Workout – Thur 09/17/2015

        Open Gym!!! If you are thinking about competing at the Festivus Games, t

Workout – Wed 09/16/2015

              A.Front Squats: 1,2,3,4,5,6…. Etc. Start at 7

Workout – Tues 09/15/2015

      Festivus Games Registration On Sat October 17th SoCap CrossFit will be competin

Workout – Oct Competition & Mon 09/13/2015

        Festivus Games Registration On Sat October 17th SoCap CrossFit will be c

Workout – Fri 09/11/2015

          Squat Clean: 9 Min EMOM. 2 reps at 75%. In Honor of 09/11/2001 9

Workout – Thur 09/10/2015

              Open Gym!!! Suggestions for open gym: 1. Make up a

Workout – Wed 09/09/2015

            A. Squat Snatch: Work up to 100% of your current max. Then

Workout -Tues 09/08/2015

                Back to work! A. Back Squats: 1 Rep Max B. R

Workout – Fri 09/04/2015

          Holiday Schedule: Sat Class – Canceled Mon Class – 1

Workout – Wed 09/02/2015

            Labor Day Schedule: Saturday’s class is canceled. We

Workout – Tues 09/01/2015

              A. 10 Min EMOM – 2 Squat Snatch @ 85% B. For

Workout – Mon 08/31/2015

            A. Back Squats: 5×2 @ 90% B. 14 Min AMRAP: 14 Bar Bur

Workout – 08/28/2015

        A. Deadlift: 5×4 @ 80% B. 21-15-9 Power Snatch 75, 55L   95,65RX F

Workout – Thur 08/27/2015

            Open Gym!!! Suggestions for open gym: 1. Make up a missed

Workout – Wed 08/26/2015

        A. Gymnastics: Handstand and Muscle up work 30 HSPU 30 Muscle Ups B. Row

Workout – Tues 08/25/2015

            A. 1 Round: 100 double unders  (200 Singles) 30 Clusters

Workout – Mon 08/24/2015

            A. Clean & Jerk: Start @ 50%. 2 reps @ each weight unt

Workout – Fri 08/21/2015

              A. 1 Squat Snatch + 1 Overhead Squat – 1 Rep

Workout – Thur 08/20/2015

Open Gym!!! Work on your 3 month goals! Suggestions for open gym: 1. Make up a missed workout from t

Workout – Wed 08/19/2015

          A. Back Squats: 5×4 @ 80% B. 2 Rounds: 600 M Run 25 Box Jump

Workout – Tues 08/18/2015

        A. Open wod 14.5 For Time: 60-calorie row 50 toes-to-bars 40 wall-ball s

Workout – Mon 08/17/2015

          The walls are down! We finally finished removing the office area

Workout – Fri 08/14/2015

              A. For Time: 10 Rope Climbs C. 4 Rounds: 10 Front S

Workout – Thur 08/13/2015

Open Gym!!! Work on your 3 month goals! Suggestions for open gym: 1. Make up a missed workout from t

Workout – Wed 08/12/2015

          A. Hang Power Snatch: 2 reps @ each weight. Start light & inc

          A. Deadlift: 5×3 @ 80% B. For Time: 100 Wall Balls 14, 10L 

Workout – Mon 08/10/2015

          A. 4 x Max effort pull ups. B. 4 Rounds: 400 Meter Run 20#, 14# 7

Workout – Fri 08/07/2015

          Workout: A. 10 Min EMOM:  2 Squat Snatch @ 80% of 1 rep max B. F

Workout – Thur 08/06/2015

                Open Gym!!! Work on your 3 month goals! Sugg

Workout – Wed 08/05/2015

A. Open Workout 14.1 10 Min AMRAP: 30 double-unders (75 Singles) 15 power snatches 75, 45 B. For Tim

Workout – Tues 08/04/2015

          A. Front Squats: 5×3 @ 85% B. 12 Min AMRAP: 20 Back Squat 105, 7

WE ARE EXPANDING! & Workout 08/03/2015

          Big News!!! The gym will be under construction for the next few w

Workout – Fri 07/31/2015

          A. 10 Min EMOM: Clean & Jerk @ 65% B. 3 Rounds: 1 Min at each

Workout – Wed 07/29/2015

              A. Back Squats 5×2 @ 95% B. For Time: 1000 M Row T

Workout – Tues 07/28/2015

            Awesome work on “Fran” yesterday! Be sure to r

Workout – Mon 07/27/2015

          We are 4 days from the end of our three month goal period. Take t

Workout – Fri 07/24/2015

              A. Back Squat 4×5 @ 75% B. 3 Rounds: 60 Double Und

Workout – Thur 07/23/2015

          Open Gym!!! Work on your 3 month goals! Suggestions for open gym:

Workout – Wed 07/22/2015

            A. 800 M Run B. 2-4-6-8-10 Pull Ups (Chest to Bar RX+) Kne

Workout – Tues 07/21/2015

              A. 12 Min EMOM: 2 Power Snatch @ 80% B. 4 Rounds: 1

Workout – Mon 07/20/2015

          Hey Guys! To start the week I just want to say thank you. EVERYON

Workout – Fri 07/17/2015