Nutrition Challenge has begun. Make sure you get your measurements and pictures done this week!
The CrossFit Games Open is coming. It will be here February 21st. To sign up, CLICK HERE
Here’s a write up of the Nutrition Challenge Rules if you need to see it HERE
It’s a new month, means we need new goals on the goal board!
Bring a Friend Day is this Thursday! All classes are free to try!

Some of you might need to watch this for today’s workout. Whenever we add speed on any movement, whether it be barbell, gymnastics or monostructual (running, rowing, etc) we tend to see faults. Today will be no different. If you struggle with rowing, then today chances are technique might get worse as we add speed. Fight for good technique. Watch the video, watch the person rowing, what do you see? What could be improved? Does it look like good set up and pull positions? If that was you what cues would you tell yourself? Learn and try and become better. It may seem harder, something new always is. But in the long run it equals more power output and more efficiency, which is what we want in life!


A. “Jet Boat”
5 sets:
100 m row sprint
*Every second it takes is how many burpees you must complete before moving on to the next set. Rest as needed between sets
**20 Min Cap

B. Accessory
5 sets:
:30 Dual Front Rack Hold
100′ Dual Farmer Carry