We will be making the shift to a new POS system at TSAC. For those of you who frequently purchase SFH Protein/Fish Oil and Shirts this system will make your ability to continue to do so much easier. The system is called Kuapay and it is super easy to use. It works just like any [...]

If you have ever had a conversation about jogging with me then you know my feelings on "steady-state" activity and effectiveness for producing fit individuals. Regardless of my biases, I am not the only one that feels the same way. The high intensity model is being dissected by nearly ever area of exercise science. Researchers are applying [...]

https://www.youtube.com/watch?v=zhsvgx3B7c0 A) for 20-30 minutes skill work B) amrap 10 minutes (male) (7) front squats @205 (5) burpee bar muscle-up* (3) kb snatch @2p [3 reps on each arm] *scaled - (5) gi jane [chest to bar pull-up] B) amrap 10 minutes (female) (7) front squats @115 (3) burpee bar muscle-up* (3) kb snatch @1p [...]

A) 5 intervals* (7) handstand push-ups (400m) run @85% rest 3 minutes *immediately after the hspu, run! you are only timing your runs. the goal is to keep the same time for all 5 runs or within' 3-5 seconds apart. I highly recommend you bring your own wrist watch. B) emom for 6 minutes (3) [...]

There are few people in the world that, regardless of their political involvement, regardless of their gender, their race and their belief system can be agreed by many as possessing amazing levels of intellect. These individuals possess above average abilities to read, create, write and soak up knowledge THEN apply this knowledge for the good of [...]

As many of you noticed, the temperature at the gym has been rising steadily. As the start of summer approaches us, I wanted to share two things: 1) Will Smith's Classic track entitled "Summer Time"... ...and the most effective ways to keep your exercise intensity up during the hot summer months. This is especially important due [...]

A1) push press + push jerk + split jerk 5x5+3+1 A2) unbroken pull-ups 5x15; rest 2 minutes *treat like a superset. immediately after finishing a set @part A1 complete a set @part A2. upon finishing a set @A2, rest 2 minutes and repeat. B) for time (500m) row (30) burpees (30) kb swings @1.5p (30) [...]

  A) for 30 minutes skill work *pick 3 movements you would like to work on THAT YOU CAN PERFORM ALREADY and spend 10 minutes on each for 30 minutes. choose your reps/weight/etc., focus should be on technique/efficiency. try to keep moving for the entire 30 minutes. examples: connecting a kip/butterfly/muscle-up, box jump rebounding, kb [...]

Aches and soreness come from any part of our every day life but as CrossFitters we are constantly putting our muscles through physical stress and as a result you may find days when you hurt. This discomfort isn’t necessarily a bad thing. It’s our body adapting and becoming fitter. There are too many benefits in [...]

A) clean build to a tough single (generally not a 1RM) B) for time (20) cleans @80% of part A.