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A fun Saturday started with a Bluffs trail run- including 3 x half mile repeats of hills and trails, the Yoga session was back on track at the 8:30am time slot and the 10am Team class did a partner combo of Grace+Helen+Karen. And now, a...

Hope to see you all participate on Saturday in one or all of the things going on!7am Trail Run/WOD, Bluffs Park parking lot (you will have plenty of time to get to yoga!830am Yoga class with Kristin10am Big Class11am or so BBQ... bring s...

We begin each session today with the pink tape measure and bodyfat measurement. Try and show up for class a few minutes early so that those measurements can get taken BEFORE you warm up. After you get your measurements... you can get ri...

Here is a test from a few years back... This WOD will test brute strength with a very heavy deadlift (see scaling info below) and power extended over time with lots of high box jumps. We will begin with some sets of RDLs to prepare and ...

Today we move back into the mode of single modality (sort of) strength training. After a bodyweight warm up, move into overhead presses of 3, maybe 4, varieties: The Press- upper body only with solid tension in the lower extremities and...

Congrats everyone, the 2013 CrossFit Open is in the past! Our team did great! Thanks Ollie for keeping everything running smoothly on Thursdays all day and on Saturday mornings. Even though it stresses most of us out a little bit and d...

Another exciting Thursday of Open WODs with about 28 athletes posting scores. That does mean that we will have a busy Saturday morning 8:30am session. It also sounds like quite a few of you will be repeating this one as well. For thos...

So are you wondering whether or not you will make it into the second 4 minute wave? Make this easy on yourself... just go out as hard as you can as if you were doing Fran with the new 15-15-15 rep scheme with C2B pull ups and see where...

This is our final "Day Before the Open" prep session. Earlier in the week we worked through the other 2 movements that will likely come up (Thrusters and Chest 2 Bar pull ups) in 13.5... and today let's get that third less likely moveme...