Workout of the Day

And if you don't know...


Now you know...

If you every questioned the ideas behind our coaching and programming this is a great day to step up and test yourself against the principles that drive our coaching.

"Any conditioning exercise can be a muscle builder if you go heavy and hard." - Ben Bruno

Strength always comes first... Any athlete, mother, father, brother, sister or child can benefit from sled work. Please leave us a few comments when you finish the workout.


Tonight we will find out what the Dave Castro and CrossFit HQ have in store for us in 16.4...Don't forget to swing by the gym tonight for the announcement. We'll find out at 5pm PST...

This is a guaranteed winner with 1st place Katrin Davidsdottir facing bronze medalist Sara Sigmundsdottir. If you can't make it to the gym to watch all the action CLICK HERE to follow along from where ever you are.

-Lift Strong and Prosper

Today's Program


3 X 150


3 X 150


3 X 150