May 8th

Some fun pics from Saturday’s team workout.


Overhead Squat
Going off your 1 rep max the weight for each set should be 65%-70%-75%-80%
Think about what your max is before you come in.

800m Run for time
250m Row for time

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Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 35#x6, 5:07 Run, 55.3 Row
– Tina 40#x13, 3:48 Run
– Deb 45#x5, 4:21 Run
– Kade 45#x4, 3:10 Run, 54.5 Row
– Thomas 125#x9, 3:03 Run, 46.1 Row
– Lane 35#x7, 3:33 Run, 55.7 Row

May 7th


Fight Gone Bad
3 Rounds of 1 minute at each station for max reps. Rest 1 minute between rounds.
-Box Jumps 20/18″
-SDHP 75/55#
-Wall Ball 20/14#
-Push Press 75/55#

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Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 187 (Mods: 55# Bars, 12# WB)
– Carl 227 Rx
– Mindy 230 (Mods: 8′ WB)
– Deb 230 (Mods: 15″ Box, 45# Bars, 12# to 9′ WB)
– Kathy 202 (Mods: 15″ Box, 25# Bars, 6# to 9′ WB)
– Jeff 218 (Mods: 60# Bars, 16# WB)
– Lane 181 (Mods: 45# Bars, 10# WB)

May 6th


Enjoy it!!!

May 5th

Thomas got his 1st muscle up last week!

Sorry about the lack of pictures on the site. I’ll be adding a lot this weekend. If you think of it in class try to remind me to take pictures.

I’m heading to the CrossFit Regional Saturday at around noon. Everything you need to know is at this link If you want to go with me on Saturday or Sunday just let me know.


Workout will be made up on the spot! Bring a friend to this free Saturday class.

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[note] Thomas 240# 9x

May 4th

Going to the CrossFit Regional this weekend? Everything you need to know is at this link I’ll be going on Saturday and Sunday. If you need a ride let me know.


Back Squat

Max Rounds in 3min of:
– 10 Air Squats
– 10 Mountain Climbers
– 10 Push Ups
– 10yd Bear Crawl
Rest 1min and repeat for 3 total rounds

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May 3rd

I love seeing people do things they never thought they could do! Keep it up!!! If you don’t have any goals in mind with your fitness then start thinking of some. It could be doing a pull up on your own or making it to the CrossFit Regional next year. A simple goal will make you choose the gym when you could pick the couch.


4 rounds for time of:
– 14 One-arm KB snatches (72 / 53#) alternating arms each repetition
– 100m Sprint

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May 2nd


4 Rounds of:
– 250m Row
– Rest 1min
4 Rounds of:
– 15 Sit Ups
– 15 Pull Ups
– 15 Burpees

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