1RM day! We have worked hard these last 5 weeks and today is testing day. The primary focus is on 1 rep maxes for both the back squat and shoulder press. If you don’t have a recent 1RM to compare to, you may want to find your 5RM to compare to your first week’s, but continue on to the 1RM afterwards. We will give you the entire class time to find your maxes, but if all are finished, coaches may give you a cash out. Test 1RM back squat 1RM shoulder press Conditioning Tabata Surprise (Coaches Choice)Read more

Just a reminder to come out this Friday night for our in house Quidditch tournament.  Action starts at 7:30pm, right after the 6:30 class.  See you there!!  This is a great chance for our new members to come out and meet the community in a fun, sort of competitive way!Read more

If you are going to be here for Thursday’s 1RM back squats and presses, you should consider taking the metcon relatively easy. It’s designed to get a good sweat on, but without destroying you for the maxes on Thursday. Deadlift weight should be very moderate or even light. For burpees, experiment with jumping your feet out wide (outside your hands) so that you don’t ball up as much. Strength Oak Strong  Conditioning AMRAP in 10 minutes: 3 deadlifts, 225/155# 6 burpees 9 KB swings, 53/35#Read more

We’re happy to announce the winner of the Fall 2015 CrossFit Thermal Nutrition Challenge,  Pete Lyons!  Pete tackled one of the more challenging nutritional layouts – the infamous “Whole 30”.  This is a strict, super clean Paleo based plan that allowed him to make wholesale changes to his body composition and overall energy level in just 26 days.  He kept up with all the requirements of the challenge only falling short in the category of sleep, which was probably the most challenging goal on the entire event. Pete’s body weight changed from 167 lbs to 151 over the course of a challenge.  I think the message here to everyone, is that eating real food is the way to go.  Pete didn’t replace meals with “shakes” or starve himself of nutrients or calories, he just ate the way we were meant to eat. I’m posting a pic to the FB page,...Read more

For strength, do one complex every minute on the minute. You may stay at the same weight or add weight each round. You’ll do 1 power clean, then 1 full squat clean, then 2 consecutive jerks. Those jerks may be power jerks or split jerks or a combination of both. For the metcon, you’ll deload to a manageable weight for hang power cleans. Box jumps should be higher than normal (30/24″ as Rx’d) Strength EMOM for 10 minutes: Power clean + clean + 2 jerks Conditioning For time: 10-9-8-7-6-5-4-3-2-1 Hang power clean, 135/95# Box jumps, 30/24″Read more