Category Archives: Uncategorized

   Athlete: Alex R.  Wednesday CrossFit Strength: 5 X 3 Push Press, building to 90% of 3RM plus adding: <100 pounds = 5 pounds  100-149 pounds = 10 pounds  150-199 pounds = 15 pounds  200+ pounds = 20 pounds  WOD: … Continue reading →

   Athlete: Joe Y. doing some Pistols during Saturday’s chipper workout.  Monday CrossFit Strength: Back Squats, 5 X 5 building to 90%* *add weight from last week based on the following:  <100 pounds = 5 100-199 = 10 200-299 = … Continue reading →

   Some kids get video games for Christmas, some kids get Dumbbells. Product of his environment!  Thursday/Friday CrossFit  SMART Goal Work: EMOM X 10 of: Odd minutes = SMART Goal Even minutes = 8-10 Heels to Heaven, controlled decent  WOD: … Continue reading →

    Athlete: Michelle E. with the look of determination during a Turkish Get-up. Wednesday CrossFit  Strength: 5 X 3 Push Press, building to 90% of your 3RM from last week  WOD: 13.4  Complete as many reps as possible in 7 … Continue reading →

   Athlete: Cindy F. doing some One Arm Russian Kettlebell Swings during “Awkward Object Wednesday” last week.  Monday CrossFit Strength: Back Squats 5 X 5, building up to 90% of your 5RM  WOD: 15.3 AMRAP in 14 minutes of:  7 … Continue reading →

   Due to the holiday weekend, we are moving January’s Yoga class to Sunday, January 10th at 9:30am.  Coach Kama hopes to see many of you there improving your flexibility and preparing your mind and body for the next week … Continue reading →

   We are excited to announce that Coach Paige (@paigeinarage) will be starting a new Youth Fitness Program for kids 5-13 years old.  The program will run every Tuesday and Friday from 5-6pm.  Punch cards only for $100 for 10 … Continue reading →

   Athlete: Kimberly R. during some inch worm push-ups showing some great hamstring flexibility.  Wednesday CrossFit Strength: Build up to a 3RM Push Press WOD: 6 rounds for time of: 10 One Arm Russian KBS (R), Blue/Pink 10 One Arm … Continue reading →

   Monday  CrossFit Strength: Build up to a 5RM Back Squat  WOD: 10 minute AMRAP of: 12 Box Jumps, 24/20 9 Handstand Push-ups  6 Power Snatch, 115/75  Optional Accessory Work: 21-15-9 reps NOT for time of: Strict Pull-ups Walking Lunge … Continue reading →