.

The Greatest Community in the World

The Greatest Community in the World
.

Redefining Fitness

Redefining Fitness
.

Reach Your Goals

Reach Your Goals
.

Train for Competitions

Train for Competitions
Slide 6

Train with Expert Coaches

Train with Expert Coaches
.

An Unexplainable Lifestyle

An Unexplainable Lifestyle
.

Fun Outside of the Gym

Fun Outside of the Gym
Slide 3

Get Strong

Get Strong
Slide 2

A Family Affair!

A Family Affair!
PreviousNext

free-intro

Client Success Stories

untitled-1-1

Sarah Spilman

A little over a year ago I thought about trying CrossFit. I knew it would be good for me in so many ways, but I was afraid. Of the work. … Read More »

Continue Reading »

image-2

Trudy and Jacqueline Holzbaur (Mother/Daughter)

Trudy & Jacqueline Holzbaur (Mother/Daughter) All our lives working out and being in shape has been a top priority for us. From one gym membership to the next, in January … Read More »

Continue Reading »

Recent Blog Posts

From (L) to (R): Coach Adam, Coach Joey, Ryan, Jen, Coach Craig, Coach Barry

From (L) to (R): Coach Adam, Coach Joey, Ryan, Jen, Coach Craig, Coach Barry

NEWS:

Congratulations to Ryan and Jen on completing foundations last night! Ryan and Jen will be joining classes soon! Please introduce yourself and get to know one another!

In addition to the 5pm class on Friday’s, we will be implementing a 6pm class on November 7th, 21st and December 5th and 12th. Please sign up using WodHopper.

WOD:

4 Sets for a Total of 20 minutes:

Min 1: 200m Run

Min 2: Max Sit-ups

Min 3: Max Power Cleans #155/115

Min 4: Max Plank Hold

Min 5: Rest

x4

WHITEBOARD:

Record Reps then Total for Sit-ups and Power Cleans.

Posted in Leave a comment

NEWS:

In addition to the 5pm class on Friday’s, we will be implementing a 6pm class on November 7th, 21st and December 5th and 12th. Please sign up using WodHopper.

WOD:

800m Run

21 Burpee Pull-ups

600m Run

15 Burpee Pull-ups

400m Run

9 Burpee Pull-ups

WHITEBOARD:

Record time.

Posted in Leave a comment

NEWS:

In addition to the 5pm class on Friday’s, we will be implementing a 6pm class on November 7th, 21st and December 5th and 12th. Please sign up using WodHopper.

WOD:

A) Snatch every 30 seconds x 12 mins @70-75%

B) Power Snatch: Build to a 5 rep max

C) Power Snatch: Max Reps in 1 min. @ 135/95

For C, consider using the same weight you used for “Grace.”

WHITEBOARD:

Record weight used for A, B, and Total # of reps for C & Weight used.

Posted in Leave a comment
From (L) to (R): Coach Adam, Coach Rob, Andrea, Rebecca, Coach Joey and Coach Barry

From (L) to (R): Coach Adam, Coach Rob, Andrea, Rebecca, Coach Joey and Coach Barry

NEWS:

Congratulations to Andrea and Rebecca on completing foundations last night! Both ladies will be joining classes soon! Please introduce yourself and get to know one another!

In addition to the 5pm class on Friday’s, we will be implementing a 6pm class on November 7th, 21st and December 5th and 12th. Please sign up using WodHopper.

WOD:

2014 Regional Event 6 with a Partner!

In teams of 2, one works while the other rests:

For Time:

60 Cal Row

60 Box Jump Overs #24/20

60 Deadlifts #180/120

60 Wall Ball Shots #20/14

60 Ring Dips

60 Wall Ball Shots

60 Deadlifts

60 Box Jump Overs

60 Cal Row

POST/ACCESSORY:

Appropriate Cool Down and Stretch!

WHITEBOARD:

Record athlete & team names, time, weight.

For example:

Dave/Joey: 21:12/24/180/20/Ring Dips

Posted in Leave a comment

WOD
Monday’s WOD

BB Complex. Build to a max weight unbroken set.
5 DL
5 HSC
5 S2O
5 FS

Coaches notes: if you drop the bar, the set is over. Take 3-5 working attempts to build to the Max.

Accessory work.

Accumulate 30 to 50 TTB.

Coaches notes: this is for quality, not time.

Posted in Leave a comment