Saved By the Barbell

Saved by the barbell is a workout we are doing in class tomorrow, but it is also a fundraiser to help support school teachers, students, parents, coaches, trainers, and administrators building CrossFit programs in their schools and communities. Last year they raised over $95,000 and were able to start more than 24 programs P.E. and… Read more »

Dates to Remember!

September 21 Saturday – Kids Spartan Race  Sept 23-October 30th -CrossFit Kids & Teens Session 1 28 Saturday- Affiliate Cup  October 10 Saturday- First Responder Charity  Three part series Lindsey, Ryan, Quinn starts

Delaware Affiliate Cup

We are hosting the Delaware Affiliate Cup September 28th if you are interested in being on a team or volunteering in some capacity please talk to one of the coaches! – 3 workouts- No Final – Cost per team is $120– One Coach per a team – Teams of 4 (2 girls/ 2 guys)– Scaled… Read more »

Squat Clean- 2nd pull

When interested in better performance of the clean, a great place to narrow our focus is the second pull phase and the catch phase. Now while there are other elements of a successful lift, these two parts can make or break it. The second pull is the start of the explosive part of the movement,… Read more »

Healthy Fats and Why We Need Them

Nutrition is at the foundation of everything we do when it come to our health. It’s at the very base of the pyramid when we talk about Crossfit. The same goes for LIFE. Fat is essential for the digestion, absorption and transportation of vitamins. There are plenty of studies and research surrounding fats. Yes –… Read more »