Name: Tim Cramer Age: 46 Occupation: CPA When did you first start CrossFit? Jan 2017 Tell us about your sports & fitness background. I played soccer growing up. I was in great shape through my college years and then joined the workforce and it all went downhill until 2 ½ years ago. How did you...Read More

USA WEIGHTLIFTING SEMINAR MAY 5-6 OPEN & PERFORMANCE“Rope Swing”AMRAP 15:3 Rope Climbs15 Kettlebell Swings (53/35)30 AbMat Sit-ups FITNESS“Rope Swing”AMRAP 15:1 Rope Climbs (15′)15 Kettlebell Swings (53/35)30 AbMat Sit-ups BODY ARMOR 3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between sets.Read More

JERK DRIVE 5 Sets of 3 Repetition PUSH PRESS 4 Sets of 6 RepetitionsSet #1 – 70%Set #2 – 72%Set #3 – 74%Set #4 – 76% OPEN & PERFORMANCE“Rear End”AMRAP 18:60 Double Unders 45 Air Squats21/15 Calorie Bike15 Push Jerks (135/95) FITNESS“Rear End”AMRAP 18:90 Single Unders 45 Air Squats21/15 Calorie Bike15 Push Jerks (95/65)Read More

Strict Handstand Pushups1 Attempt for Max Repetitions Strict Pull-Ups1 Attempt for Max Repetitions OPEN & PERFORMANCE“Doce”AMRAP 4:27/21 Calorie Row21 Power Cleans (135/95)15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4:27/21 Calorie Row21 Power Cleans (115/80)15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4:27/21 Calorie Row21 Power Cleans (95/65)15 Burpee Box Jump...Read More

TRUE AMERICAN FOR TIME (45 CAP) 100 Walking Lunges 50 Pull-ups 100 Box Jumps 50 Ring Dips 200 Air Squats 50 Hand release pushups 100 Calorie Bike 50 Toes to Bar 20 Rope Climbs 400m Farmers CarryRead More

OPEN GYM 1PM-2PM OPEN – PERFORMANCE – FITNESS“Smirnoff”3 Rounds600 Meter Run30 Russian Kettlebell Swings (53/35) 30 Push-upsRead More

CLASSES AT 8:30AM & 9:30AM TODAY “Rope-a-Dope” Teams of 3: AMRAP 25: 90/60 Calorie Assault Bike 60 Alternating Dumbbell Snatches (70/50) 300 Double Unders 15 Rope ClimbsRead More

BRING A BUDDY WEEK 3/25-3/30 4 WEEK BEGINNERS COURSE BEGINS APRIL 1st STRENGTH Alternating EMOM x 10 (5 Rounds):Odd Minutes – 1 Round of “Macho Man” **Even Minutes – 2-3 Ring Muscle-Ups or Ring Row Muscle Up Transitions **Start LIGHT and build to WOD weight OPEN & PERFORMANCE“Macho Mile”4 Rounds400 Meter Run3 Rounds of “Macho...Read More

BRING A BUDDY WEEK 3/25-3/30 4 WEEK BEGINNERS COURSE BEGINS APRIL 1st OPEN“Helmet Hair”5 Rounds: 5 Strict Handstand Push-ups 10 Strict Pull-ups100’ Walking Lunge 20 AbMat Sit-ups PERFORMANCE“Helmet Hair”5 Rounds: 5 Dumbbell Strict Press (50s/35s)10 Strict Pull-ups100’ Walking Lunge 20 AbMat Sit-ups FITNESS“Helmet Hair”5 Rounds: 5 Dumbbell Strict Press (35s/25s)10 Strict Pull-ups100’ Walking Lunge 20...Read More

BRING A BUDDY WEEK 3/25-3/30 4 WEEK BEGINNERS COURSE BEGINS APRIL 1st Dead Broke EMOM 10 Odd- 8 Deadlifts (225/155) + 8 Box Jumps (24/20)Even- Row (Mod Pace)REST 3:00 EMOM 10 ODD- MAX Box Jumps EVEN- 5 Deadlifts (225/155) + MAX CAL ROW Body Armour 3 Rounds BB Curl – 8 reps BB Skull Crushers...Read More