It's a B-E-A-utiful day outside so we've got a great workout to take advantage of this Big Sky Texas day so you can soak up some sunshine (Vitamin D) and get some fresh air! For Time: Run 1 mile, lunging 30 steps (15 on each leg) every minute! How simple is that? Well, sometimes the easiest looking ones can be the most difficult. How to approach it: First, and ALWAYS, get in a proper warm-up. We do custom group warm-ups everyday that are specific to the movements we'll be doi

Today we've got a real sprint workout. I love this format cause the workout "speeds up" as you get closer to the end. The goal of this workout is to go as hard and fast as possible (AFAP) on the run and use the air squats as recovery. If FAST isn't in your wheelhouse, just shoot for constant movement with little or no breaks. Find a consistent pace early on to get a feel for how the workout will go and increase speed as you see fit. 10-9-8-7-6-5-4-3-2-1 sets of Air Squats an

That was a tough challenge yesterday... and it was supposed to be. That's why it's a Benchmark workout. Don't forget to record your results in the SugarWOD app (free). Next time you do it, you'll have experience and from what we've learned after 7+ years in this game, you'll do better! Today we've got a shorter, recovery-type workout of 21-15-9 reps of: Burpees!! (don't forget, chest to DECK!!) Box Jumps (if you don't have something you can jump on that's between 12"-24", fin

Mondays are for benchmark workouts at our gym.. Benchmark Mondays. One of the core tenants of CrossFit is that the workouts are constantly varied. We talked about that in a previous post but essentially, you'll never do the same workout twice in CrossFit... unless it's a Hero workout or a Benchmark workout. This is just one way we keep our programming fresh & interesting. This is also just ONE of the methods we use to track our progress over time! As our fitness improves, so

Today we bring back an old school CrossFit workout format... "Death by 10 meters". This one starts very easy and gets difficult and stays difficult in the later rounds. To set up, measure off 10 meters (approximately 33 feet) and set a cone or marker at each end. This is your "course" This is a pure gut test that will challenge both your muscular endurance and your cardiovascular & respiratory endurance. How long can you continue to move when your legs and lungs are burning!?

We've officially been closed for a month now and while not ideal, I'm glad so many of y'all are working out at home! I can't wait to get back in the gym and for y'all to see all the remodeling we've done. After our members get a chance to see the upgrades, we'll share some pics and videos on SM! Today's workout looks relatively "simple" on it's face but it's gonna get hard quick! 5 Rounds for time of: 100 Double-unders (mod to 100 Double-taps, 200 singles or 100 Jumping Jacks

Can you believe we've been at this for 1 month now!! The gyms first day being closed was Monday, March 23rd... and we've been taking advantage of the down time to do some major renovations that y'all are gonna love! I think I'm most proud of the new bathroom.. cause that's where I've spent a majority of the time but ya'll will notice a lot of other improvements as you look around! I can't wait to see everyone again! The workout today is going to be a REAL challenge... cause

It looks like gyms are going to be able to get back to some semblance of normalcy VERY soon so if you've been enjoying having workouts to do at home, you'll LOVE working out with other motivated people under the guidance of one of our coaches. Our at-home workouts are simply designed to give you something to stay active during the shutdown but there's so much MORE that happens in the gym! Instead of having to look up these movements on YouTube, we provide a knowledgeable coac

Today we've got a CLASSIC CrossFit Benchmark workout.. one of "The Girls" and it's a killer workout to improve muscular endurance! We mix in muscular endurance style workouts into our regular programming because it builds bigger "pipes" (arteries & veins) to deliver blood to the muscles and flush waste from them, much like the plumbing system in your house does. One of the core tenants of CrossFit is that well-rounded programming trains all 3 energy systems; * ATP (Used for s

We had a little SNAFU with our website and a week of workouts didn't get posted but we've got it fixed now! We're going to start the week off by tackling one of CrossFit's Hero Workouts. Hero Workouts are created and named in honor of fallen servicemen and women who died in the line of duty. There are also some fire and police personnel but the majority of the Heroes are military personnel. Today we get to do something we haven't done in a LONG time.. run backwards! Suffice i