• New Things On The Horizon

    Quote of the day: “Take care of your body. It’s the only place you have to live in .” With that in mind, why not start or end your day rewarding your body with a great massage.  Not only will it help you to unwind, it will also reduce spasms and cramping, relax and soften

  • March Madness Recipes:

    Tuesday’s WOD: Strength: Deadlift 5×3@90% of 1RM Conditioning: In Honor of Hitting 1k Likes on FB: Hang Power Clean and Jerk a total of 1500kg for men/1000kg for women *if you put the bar down, you must run 200m and do 5 burpees.  *the 1500 is for our next “like” milestone. *Please figure out how much

  • CrossFit Games Open 15.1

    Great turn out for our first Friday Night Lights CrossFit Open Event!  Thank you so much to the cheering section and athletes.  You both gave it your all!  It makes such a difference to have people cheering you on.  This week we will do the large group on Saturday around 11:15am.  I hope a lot

  • Sunday Funday

    Sunday’s WOD: Skill: Hollow Rocks: 5×10 reps Conditioning: 5 Rounds 10 DB Thrusters (you choose the weight) 15 Box Jumps (24in/20in) 20 Mountain Climbers *Do step ups if you are unable to jump.

  • 15.1

    The first CrossFit Games Open WOD has been announced.  We will do the workout as a group tomorrow night at 6:30pm.  Please come out to cheer your teammates on! Friday’s WOD: Strength: Back Rack Lunges: 3×5 each leg (moderate weight: you can do them unbroken with good form, but challenging) Conditioning: 4 Rounds:  2 min

  • Throwback Thursday

    This was the first year of the open.  I can’t even believe we did muscle ups on this set up!  The first WOD of 2015 will be announced tomorrow, Thursday, at 5pm.   Who is excited? We will run this workout as a large group on Friday night at 6:30pm.  Please note there is not

  • A few things.

    I just wanted to clarify the teams idea for this year’s CrossFit Games Open.  The team concept is just for fun.  We are going to have team spirit awards, best team outfit awards, most inspirational awards, etc.  The focus is on the teams having fun with each other.  There is no pressure or expectations for

  • Do you drink soda/pop or energy drinks?

    Tuesday’s WOD: Skill: Hanstand Holds: work on the wall or box depending upon your ability.  If you are more advanced with handstands, do lateral weight shifts on the wall.  Do at least five sets of holds on the wall. Conditioning: 3 Rounds 300m Row 600m Run *Be patient if the rowers are taken up.  Bike

  • Happy Monday

    For those of you that did the hydrostatic weighing on Saturday, would you please post to the comments or email me at info@crossfitsl.net about your results?  I just want to know if it went up or down, if you are happy with the results, and if you plan to do it again.   Thank you.

  • Yay, Sunday

    Sunday’s WOD: Skill: Double Unders: practice, practice, practice.  Those that are better at them, please pair up to demo to those that are learning them. Conditioning: 20 Rep Power Snatch Buy In:  You choose the weight.  Complete all 20 reps, then immediately start: 5 Rounds 15 Burpees Over Bar 10 Ring Rows *Please read board