Birthday: Happy Birthday Gina Back Squat 5-5-5-5-5 Cash out: Max rep Back Squats in 3 minutes (Men 135#/Women 95#) Congratulations: Jason is...

The 2010 CFKoP Sectionals crew! CrossFit Games Sectionals 2011 We’ve banded together with some of the other regional affiliates to create an...

"The stretch"- Donkey's Mobility work at it's finest! "Does your mouth guard come with a matching purse?" Arthur...

800 M Run 5 Rounds of Cindy (5 Pullups, 10 Push-ups, 15 Squats) 10 SumoDeadlift High Pulls (75#/115#) 5 Rounds of Cindy (5 Pullups, 10 Push-...

Jackie 1000M Row 50 Thrusters 45# 30 Pull-ups Quote: "While intelligent people can often simplify the complex, a fool is more likely to...

Sectional Season is here...KoP is ready! Buy in: Snatch Balance, 15 reps Strength: Snatch 5-3-2-1-1-1 Cash Out: 2 Reps on the Minute for 5 M...

Happy Birthday Vinny!!! Congrats on the big 3-0 and the Muscle Up! Skill: Muscle up WOD: 30 Muscle ups for time Intermediate: 15 Muscle ups ...

The Adventures of T & P Spring is approaching and so are the Adventures of T & P. Let coaches Timmy and Plentus take your CrossFit t...

Sled Pull/KBS Cash out at the Nooner Jim C. on the 65#'s The Nooner Five rounds of: 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbe...

From our Grand Opening in 2009 THE “Yack In The Box” COUPLET WOD: 3 rounds for time of: 30 Wallball shots (14/20lbs to 8/10’) 15 Clean and J...

The Three Amigos? Deadlift 5-5-5-5-5 Cash out: 3 Rounds-not for time 10 GHD Sit-ups 10 Back Extensions Read: 4 Things Women should be doing ...