Clothing Drive Update!

We are still accepting donations through today’s 9am class so bring what you got!




Sign up for the CrossFit Open by this afternoon (Tuesday, 2/5) so we can put you on an in-house team! We promise this is just a lot of pressure-free fun. SIGN UP HERE and we’ll announce teams right here on the blog tomorrow, Wednesday, 2/6!




UPDATE: We are allowing all levels to participate in this seminar. We will be including skills and drills that can be helpful at any level, but the coaches will determine whether or not athletes can/should try to get a full muscle up. If an athlete does not have several strict pull ups/dips, they should not expect to get a muscle up during this camp for safety reasons. 

The open is around the corner! We are going to be holding two 1-hour seminars dedicated to getting athletes their first muscle up or sharpening the skills of those that already have them and want to improve. We will address both ring and bar muscle ups.

The total cost to participate is $20 and that includes both of the 1-hour sessions. These will take place on back-to-back Saturdays. In the first hour session, we’ll work on the skills and drills needed for each piece of the muscle up and give you homework for the week. In the second session we will focus on putting those skills together into a beautiful, efficient muscle up. The following week, the CrossFit Open begins!

Session 1: Saturday, 2/9 from 12:30 – 1:30pm (following OLY Class)

Session 2: Saturday, 2/16 from 12:30 – 1:30pm (following OLY Class)

CLICK HERE to register for this 2-Part Muscle Up Camp!





A1. Bench Press

  • 3 x Max Effort at 70% (Not truly a max effort. Stop 2 reps shy of failure.)


A2. Bent Over Row

  • 3 x 8-12 reps (Stop 2 reps shy of failure)


*If you got 3×12 on either of these movements last week, move the weight up 10#. If you did not get 3×12 last week, use the same weight and try to get more reps.





5 Rounds:

5 Power Cleans (65%)

15 Burpee Over Bar


*12min CAP


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