our locations - Paducah, KY
Does your thruster look more like a Michael Jackson toe stand from Thriller? Then pop a deep squat and let’s talk about mobility. What is mobility, exactly? It’s defined as “the ability to move or be moved freely and easily.” Don’t confuse mobility with flexibility or a warm-up. Mobility allows us to use our joints’ […]
Each week we ask one of our members why they started CrossFit 🙂 1. When did you start CrossFit? June 2015 2. Why did you start CrossFit? I was about to turn 39 when I signed up and wanted to get fitter and healthier before the big 4-0. 3. What’s your favorite thing about coming […]
It’s Wellness Wednesday and today is also our deadline to get your order in for our Driven Nutrition Supplements! This week we are going to talk a little bit about Amino acids and why you may want to consider adding them into your daily workout routine. First things first. Maybe you are new to the […]
I remember life before CrossFit. Every January 1st, I would make a “new” New Years resolution. “I will go to the gym every day” or “I will stop eating fast food and candy/sweets”. Then, without a doubt, by January 6th, I will have eaten two chocolate chip cookies while having lunch at the ever-so-healthy Subway. […]
Monday Dirty Thirty Jr: FT (25 Minute TimeCap) 30 Box Jumps 24/20 30 C2B 30 KBS 53/35 30 Front Squats 115/80 30 Toes to Bar 30 Push Press 30 Deadlifts 30 Wall Balls 20/14 30 Burpees 30 Double Unders Tuesday Strength: 2 Rep Power Snatch EMOM AMRAP 15 Power Snatches 30 Double Unders […]
Each week we ask one of our members why they started CrossFit. 🙂 1. When did you start CrossFit? October of 2012, at OG Super City 2. Why did you start CrossFit? To improve my overall fitness 3. What’s your favorite thing about coming to CrossFit? The competitive aspect which provided accountability and assisted me […]
Each week we ask one of our members why they started CrossFit 🙂 1. When did you start CrossFit? November 2015 2. Why did you start CrossFit? Rebecca joined, and when she would come home she was excited to tell me about her day at the box. Using terms like AMRAP, Metcon, WOD, etc I […]
Monday Back Squat (Deload Week (4×3)) Metcon (Time) 3 Rounds for time of: 500m Row or 400m Run 15 Burpees 30 Hang Power Cleans (95/65) Metcon (No Measure) Accessory Work: 1. 2×20 Good Mornings 2. 100 Abs of choice Tuesday Front Squat (4×2 @ 80%) Load the bar to 80% of your heaviest front squat from […]
MERRY CHRISTMAS EVERYONE! Monday Christmas Day At Home WOD 10RFT of: 10 Jumping Lunges 10 Push Ups 10 Burpees Tuesday R2R 12 Days of Christmas WOD 1x MU 2x Squat Clean Thrusters (135/95) 3x HSPU 4x Push Press 5x Bar Facing Burpees 6x Front Squats 7x Box Overs 8x Hang Power Cleans 9x Toes to […]
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