November 3rd


Work to a 1 Rep Max Deadlift

Then a short workout so GO HARD!

Run 30′ Down & Back

10 Burpees

Run 30′ Down & Back

9 Burpees

Run 30′ Down & Back

8 Burpees

continue down to 1 Burpee

Class Sign In

November 2nd


Perform 100 pull ups for time

Row 100 calories for time

5 rounds for time of:
6 Box Jumps 30″/24″
10 SDHP’s @ 95#’s/65#’s

Go Home Happy!

Class Sign In

November 1st

Grab a heavy KB
Run 400 meters with it anyway you want.
Once you get back:
30-20-10 of:

  • Kb swing
  • Push Press

October 31st


AMRAP in 4 minuets:

  • 10 OHS @ 95/65
  • 10 V-Ups
Rest 2 minuets and repeat 3 times

Class Sign In

October 30th

Hope everyone is having a nice Halloween weekend!

I just want to talk a little about the fact that we are a new gym. My goal is to make things run as smooth as possible. If you have any suggestions on something you would like to see, please let me know.

We added a new feature to the website. Now there is a class sign in page. You don’t have to sign in before you come to class. The goal of this page is to let other people know when your coming so they can come at the same time. It also helps me set up class if I know around how many people to be expecting. You’re also able to add Guests that you might bring in. Lets give this a shot and let me know what you guys think.

Class Sign In


Rest day (If you missed a few classes this week then pick a WOD you missed and hit it!)

October 29th

Lets finish the week off with a great team workout! I know a lot of you are sore. Make it into the gym and you’ll feel a lot better.

We have a few new faces in the gym and Saturday workouts are the best way to meet your fellow CrossFitters. If you have someone that is thinking about CrossFit drag them along.

-Team WOD-

Will be made up on the spot


Sign In For Class!

October 28th

Nice work everyone! I know your butts are sore. Make it in today and you’ll feel a lot better.


Death by shuttle runs

Minute  #1 – Perform 1 run at 30’

Minute  #2 – Perform 2 runs at 30’ (down and back)

Minute  #3 – Perform 3 runs at 30’ (down, back and down)

Minute  #4 – Perform 4 runs at 30’ (down, back, down and back)

Continue until you cant complete the number of runs in 1 minute