The Skill-of-the-month will be Clean and Jerks to get ready for “Amazing Grace” on October 24.

Muscle-up/False Grip Demo [wmv]

~The Skill-of-the-month is The Squat.  We will be going over the Air Squat, Overhead Squat, Back Squat and Front Squat.  ~ The Air Squat is one of the most important exercises in CrossFit programming. Without building a solid foundation with … Read More

Yes, Stretching is a skill! It is very important to stretch and warm-up before a workout to prepare your muscles and joints for the dynamic movements we do in our wods.  If you aren’t stretching at the onset of your … Read More

Nutrition The CrossFit dietary prescription is as follows: Protein should be lean and varied and account for about 30% of your total caloric load. Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load. Fat … Read More

>Butterfly Pull-ups Butterfly pull-ups increase speed of your WODs, but they are more labor intensive.

The L-Sit. Some of you may perform these with ease while others, myself included, may find performing the L-sit as difficult as riding a unicycle drunk, blind folded and backwards (I’m gonna try that this weekend). Well if you fall … Read More