March 18, 2019

Friendly reminder 19.4 Scores due by 8pm!!! You’ll need to have your tie-breaker time & total # of reps for this one! #19.4

November 3, 2018

!!!! Thanks to everyone who brought shirts, wore their PINK, & most importantly WODded for our beautiful 5am’er who was just diagnosed with Breast Cancer. We love you Lida & can’t wait to see you back at Siege again soon. Thanks to & Natasha (who doesn’t have IG) for all the help with “Pinking Up” The Box!

October 27, 2017

Today’s WOD got us like….

July 27, 2017

Why is the Overhead Squat important? The OH squat will expose the deficiencies you have—this is why it is such a valuable tool to work on. Getting better at the OH squat will develop skills that transfer over to several other major movements and lifts (like the snatch) in CrossFit—not to mention being an excellent way to develop effective (athletic) movement in and out of the gym. So, stop neglecting your OH squat training! Your flexibility & mobility are just as important as your Intensity, Metcon & Strength. If performed correctly, It will not only keep you injury free long term but it will also make you a better well rounded athlete.