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“Courage takes many forms. There is physical courage, there is moral courage. Then there is a still higher type of courage – the courage to brave pain, to live with it, to never let others know of it and to still find joy in life; to wake up in the morning with an enthusiasm for the day ahead.” -Howard Cosell

Mobility: Push Press Prep ; Hot Patellar Tendon: Hip /Calf/ Hamtsrings

WOD: 21-18-15-12-9-6:
Pushpress (65,95)
Toes to bar
Walking lunges (per leg)
(strict movements: pushpress must be from shoulders-complete lockout overhead. Toes to bar-toes MUST touch bar. Walking lunge-knee must touch floor and then stand fully at each rep.)*Scaling options are available and will be set by your trainers.



A workout is a great time for learning about yourself and your movements. Justin Keane outlines one way to make the most of your time under the microscope. Read The Crucible

Mobility: Piece together 8-10min of working on your tight spots!

WOD: 2 person teams, 1 person moving at a time:
100 double-unders
100 toes to bar
100 kb swings
2000 m. row
100 double-unders



“My Fitness Program Can Beat Up Your Fitness Program” from CrossFit Oahu (HI).

Overhead Squat/Snatch Prep

WOD: Snatch Complex
5 sets of:
3 Position snatch pull+ OHS
3 Position Power Snatch + OHS
3 Position Snatch+ Snatch balance

The three positions are from the top down; 1 – High Hang, 2 – Above Knee, 3 – The Floor.  After the final Snatch pull from the floor do an Overhead squat. Then complete 3 position power snatch+ overhead squat. Finally c0mplete 3 position full snatch+ snatch balance.  This equals 1 set.  Rest as needed and complete 4 more sets, climbing up in weight every set.

You MUST reach full extension on EVERY rep for successful completion of a heavy snatch.



In CrossFit, performance is king.
Capacity in all 10 fitness domains will result in high performance and health, which Kelly Starrett refers to as an “ideal ready state.”
[Read & Watch: Ready state and injury]

Mobility: 1.Overhead Squat Prep, 2. Overhead Squat/Snatch Prep

WOD: ‘Nancy’
5 Rounds of:
400 m. Run
15 Overhead Squat (65,95)

“The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.”