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Saturday February 17

Saturday Schedule Reminder Rowing has been moved to Saturdays at 11am! ___________________________________________ Workout of the Day Warmup Dynamic Stretch  + 15 Calorie Row10 Burpees10 [...]

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Friday February 16

Workout of the Day Warmup Dynamic Stretch +  3 sets: Warmup Double Unders10,8,6 SDHP (start with empty bar and build to workout weight) Part 1 Sumo Deadlift (31X1 tempo)Build to a 3 rep [...]

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Thursday February 15

Workout of the Day Warmup 3 sets in 15 minutes: 10 Overhead Squats10 Hip Extensions10 GHD Situps10 Strict Chinups (scale reps/sub 3-5 negatives/sub 15 ring rows)10 Strict Dips (scale [...]

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Wednesday February 14

Congrats to the winners of our 2018 Winter Cleaning Nutrition Challenge: Vince Malovich and Heather Hamann! Another congrats goes out to our other male and female finalists: Ron Roaldsen & [...]

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Tuesday February 13

Workout of the Day Warmup Dynamic Stretch + Sled Push 2-3 sets of 50′ push (build to workout weight) + Warmup Rope Climbs Prep Bench PressSet 1: 10 reps w/ empty barSet 2: 7 reps w/ [...]

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Monday February 12

Nutrition Coaching w/ Coach Kim Our very own Coach Kim and CrossFit Garden City are collaborating on her newest endeavor since completion of her Masters Degree in Applied Clinical Nutrition. We [...]

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Sunday February 11

Workout of the Day “Mainsite Sunday”  Warmup Dynamic Stretch + 3 sets: 10,8,6 Push Press10,8,6 Power Clean * Start with empty bar and build to Part 2 weight* Scale to [...]

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Saturday February 10

Workout of the Day Warmup Dynamic Stretch + 2 sets: Run 200 meters10 KB Swings10 KB Goblet Squats10 Walking Lunge steps (holding KB in right arm rack position)10 Walking Lunge steps (holding [...]

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Friday February 9

Workout of the Day Warmup Dynamic Stretch + 2 sets: 10 DeadliftsPrep HSPU10 Box Jumps Overs Prep Deadlifts2-3 sets of 6-8 reps  Build to workout weightScale to moderately challenging [...]

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Thursday February 8

Workout of the Day Warmup Dynamic Stretch + 2 sets: 8-10 Wall BallsT2B Progression8-10 Alt. DB Snatches (build to workout weight)5 Burpees w/ lateral hop over DB Training Complete as many [...]