Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.   For Score   Mobility: Couch Stretch – 1:30/side Banded Bully –...Read More

  Conditioning: 21-15-9 rep rounds of: Burpees Toes-2-Bar Box Jumps (30/24″) Run 300m   For Time   …Rest 3 minutes   Strength: Cluster 3-rep max   Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side     Post time, load, and experiences to commentsRead More

There is no 0845 class on Friday. Sorry for the inconvenience.   Conditioning: 800m row 80 Double Unders 800m Run   3 rounds for time   Mobility: Couch Stretch – 1:30/leg Banded Overhead Distracton – 1:30/leg Hip Capsule Stretch – 1:30/side Lateral Opener – 1:30/side     Post time and experiences to commentsRead More

Speedy at the top of her first bar muscle-up!   Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups**   *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx: (65/45) Scaled, Scaled 55+, Scaled Teen 14-15: (45/35)  ...Read More

Class starts at 0830 on Saturday. First heat starts at 0900. If you don’t know your heat time, contact Coach Jimmy.   2016 CrossFit Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups**   *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx:...Read More

  Strength & Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat...Read More

What do you do after competitors class…find out the balancing weight of a one-ended weighted bar. 🙂 Games WOD will be performed in all classes. However, the competition setup will be during the night class at 1730. Please contact Coach Jimmy if you are planning on attending the comp.   Strength & Conditioning: 2016 CrossFit...Read More

  Conditioning: CrossFit Games Open WOD 14.3 8 minute AMRAP: 10 Deadlifts (135/95)* 15 Box Jumps (24/20″) 15 Deadlifts (185/135)* 15 Box Jumps 20 Deadlifts (225/155)* 15 Box Jumps 25 Deadlifts (275/185)* 15 Box Jumps 30 Deadlifts (315/205)* 15 Box Jumps 35 Deadlifts (365/225)* 15 Box Jumps   For Score Compare to Saturday, 15 March...Read More

2016 CrossFit Games Open registration is now live at games.crossfit.com! Team Name: Ape Nation Online Judges course is open HERE.   Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.1 Complete as many rounds as possible in 20-minutes of: 25-ft Overhead Walking Lunges (95/65) 8 Bar-Facing-Burpees 25-ft Overhead Walking Lunges 8 Chest-2-Bar Pull-ups   For...Read More

2016 CrossFit Games Open registration is now live at games.crossfit.com! Team Name: Ape Nation Online Judges course is open HERE.   Conditioning: 2016 CrossFit Games Open WOD 16.1 Complete as many rounds as possible in 20-minutes of: 25-ft Overhead Walking Lunges (95/65) 8 Bar-Facing-Burpees 25-ft Overhead Walking Lunges 8 Chest-2-Bar Pull-ups   For Score WOD...Read More