Workout of the Day

1. Strength (25:00-55:00)
Back Squat
*Rest a full 3-5 minutes between sets.

2. Accessory Work (55:00-60:00)
*Only perform this if time allows. Keep the focus on the Back Squats
2-3 Rounds, NOT for time:
15/15 seconds Single Leg Sorenson Hold
15/15 Single Leg Box Step Up

Post your scores to the Whiteboard.

This is a great rep scheme to help with building not just top end strength but also some stamina with moderate loads. Have some fun and try to challenge yourself with the loading on the higher rep sets! Today is about what you put in. If you feel you didn’t get a good workout today, you went WAY too light. 20 reps should be a Fran-level breathing event when you are done.


Posted in Workout | Comments Off on 1/10/18



6 Days, No Sugar, No Excuses, NO PROBLEM! Reset your body for the new year! Join Coach Jeremy as he guides us through a full detox from sugar, including food items which switch to sugars when digested. Detox starts Monday, January 15th and ends on Saturday, January 20th. It’s FREE for our members simply register in our group- MyFitnessPal. If you don’t have a My Fitness Pal profile, learn how to create one HERE, then join the group.


Double Under Clinic

The Jump N’ Rope crew will be at the Deuce on SUNDAY, January 28th from 11:00 a.m. until 1:30 p.m.. Come out and experience their expert skills and drills that will help you transform your double under skills! Cost is $65. REGISTER HERE





Workout of the Day

1. Partner WOD (32:00-52:00)
70 Clean and Jerks, accumulated (135lbs/95lbs)
70 Double Unders each person, relay style
120 Handstand Push-ups, accumulated
120 Double Unders each person, relay style
*There is a 20 minute cap on the WOD.

2. Cool Down (52:00-60:00)
1) Lower Leg Barbell Smash, 90 seconds per side
2) Banded Shoulder Stretch, 60 seconds per side

Post your scores to the Whiteboard.

We are utilizing a partner workout today to help with the goal of getting in some volume with some higher skill movements while still being able to focus on a fast pace and efficiency. Be sure to develop a strategy and maybe even some sort of team handshake every time you switch who is working and who is resting. Athletes that have some volume of HSPUs should start with that movement and hang on as long as they can. Once things devolve, switching to HRPU is appropriate. Those without HSPU should focus on Pike pushups, HRPU, or other scales, right from the start.


Posted in Workout | Comments Off on 1/9/18


Workout of the Day

1. WOD (25:00-41:00)
Every 2 minutes for 8 sets:
10 Thrusters (95lbs/65lbs)
10 Bar Facing Burpees
*Score is your slowest round.

2. Gymnastics Skill (41:00-60:00)
1) Rest 5 minutes after the workout

2) Pull-ups and Muscle Up Skill
2×10 Beat Swings on Bar
3x 3-1-3 Swing and Pull Drill on Bar
2×10 Swing on Rings
3x 3-1-3 Swing and Pull Drill on Rings
** Use False Grips!!

3) Depending on ability finish with:
Max set of strict muscle-up
1 Strict muscle-up attempt + Max set of strict pull-ups
1 Strict pull-up attempt + Max set of strict ring rows
** Use False Grips!!

Post your scores to the Whiteboard.

Today’s session will focus on hard interval training. Challenge yourself to really push the speed. Goal is for the athlete to maintain a pace through the intervals with no less than 15-30 seconds of rest each round. There will naturally be a little fall off, however, use the 5 tested reps in the warm-up as a gauge. Have fun with the gymnastics skill work at the end of the session and focus on quality of movement.


Posted in Workout | Comments Off on 1/8/18


Open Gym & Skills Work both locations 9:30-11:00am

Handstand Push-up & Dip Skills Clinic from 10-11:30am at the hangar.

Posted in Workout | Comments Off on 1/7/18

Lindsay Sneller Shares Her Story!!!!

Obtaining optimal health has been quite a journey for me. I wasn’t an athlete as a kid, and really didn’t start exercising regularly until my mid twenties. I began running about 14 years ago. Running was a huge struggle, like I said I wasn’t particularly athletic and it took massive commitment for me to stick with it. I really began running after I had my first child as a way to lose the baby weight I gained that didn’t just melt off magically when she was born. I ran tons of races from distances from 5k to marathons and did some weight training. But I still didn’t feel like an athlete. I admired women who had lean, toned strong bodies. And after years of running and weight training I sorta resigned to thinking that I just didn’t have the type of body that built muscle.

6 years ago I began to really clean up my diet. My husband was beginning training for a 120 mike race and wanted to be fueling his body in the best way possible to prepare for it. As the maker of food in the house I decided to just eat what he ate to make it simple. I couldn’t believe how much better I felt overall, how much harder I was as able to train and how much quicker I began to recover from workouts, just by fueling my body properly!

This made me want to push my body harder and after some serious nudging from my husband{for about 6 months}, I finally agreed to try out a Crossfit class. I was terrified!! I wasn’t a weightlifter!! I was a skinny little runner girl. But at my very first class I was so welcomed in, and I quickly realized that there was no “mold” for what a crossfitter is. And I loved that! When I first began Crossfit, I knew nothing! I could barely lift the 35lb bar, and a pull-up or toes to bar was something I had never even attempted to try and do. But, I had never felt so comfortable failing at something before in my life! There was no judgment, in fact I had never really felt so supported by people I barely knew! I struggled through workouts, scaled them all, and began to fall in love with pushing my body to its limits. And this combined with properly fueling my body caused it to change! I suddenly had muscle! Like lean, toned muscle that I had always admired in others and strived for. CrossFit made me love exercising, and moving my body. It never felt like a chore or something I had to do to try and achieve my ideal healthy body. It was fun, I loved it, the challenge it posed each day, and the friends I made along the way!

My transformation didn’t happen overnight! In fact, I don’t believe anything lasting ever does. It took time, commitment, hard work, consistency, and hell of a lot of sweat(with some blood and tears too) But, it has changed me as a person; I’ve grown, stretched in ways I didn’t think possible, gained confidence, belief in myself, self love, and it’s made me a happier person.

Crossfit was such an integral part of my transformation. I have learned so much about myself since first stepping into a Crossfit gym! I’ve learned just how mentally tough and strong I can be, it’s taught me to believe in myself and my bodies ability, to trust in a process and be patient, and to never be afraid to fail. I’ve learned that support, accountability and a community is key in achieving goals, and Crossfit has given me all of these!


Way to go Lindsay!!! We are so proud of you!!!!


Workout of the Day

1. WOD
27min AMRAP
20 Cal Row or Bike
200ft Front Rack Carry (55/35)
20 Burpees
100ft per-arm Waiters Carry (25/15)
20 Step Back Lunges

Post your scores to the Whiteboard.

Another longer burner to finish out the first week of the new year. Consistency and short transitions are the key to moving quickly through this one. Scale the Front rack carry to holding any weight in any way as needed, and the Waiters Walk tp holding any object overhead with a locked out arm. Can anyone make it through 6 rounds?? *Cough* Pat *Cough*


Posted in Workout | Comments Off on 1/6/18


Workout of the Day

1. WOD
Double Unders or Speed Steps
Ab-mat Sit-Ups

Post your scores to the Whiteboard.

The classic CrossFit metcon “Girl” is back today! If this is your first time, break the situps up early, and try to stay calm on the jump-ropes. If you let yourself red-line, it’s going to be a not-fun-time. If you’ve done this before, going Unbroken is the gold standard, and the big difference becomes the transition time and the speed of your situps. Larger athletes should use a back/butt pad to avoid getting “Annie-Ass.” (Ask your coach…)


Posted in Workout | Comments Off on 1/5/18


Workout of the Day

1. Strength
10min EMOM
Turkish Get Up x 1 reps per Arm 70/55

2. WOD
For Time:
Run with med Ball x 600 meters
Wall Ball x 21 reps
Bear Crawl x 100ft
Run with med Ball x 400 meters
Wall ball x 15 reps
Bear Crawl x 100ft
Run with med ball x 200 meters
Wall ball x 9 reps
Bear Crawl x 100ft

Post your scores to the Whiteboard.

Scale the TGU weight down as needed, as the RX weights today are pretty gnarly. The WOD is a 21-15-9 variant that should be only be scaled in the weight of the wall ball. If anyone wants to RX+ this one, sub 5 wall-walks for the bear crawl, throw the ball to 11-feet, and/or use a heavier wall ball (30/20).


Posted in Workout | Comments Off on 1/4/18