Category Archives: Uncategorized

      Gear is in. See Coach Joe or Coach WW to pick it up. We also have a few extras for sale.  Wednesday CrossFit WOD: “12 Days of Christmas”  1 Muscle-up 2 Deadlifts, 155/105 3 Hang Power Cleans, 155/105 … Continue reading →

   Monday @ 8pm A) Strict Press 5-5-5 @ 40/50/60 % of your 1RM* *always use 90% of your actual 1RM when calculating percentages  + means failure reps and keep track of that number  NO FAILURE this week; deload week … Continue reading →

   Athlete: Bonnie L. Monday  CrossFit  Strength: E2MO2M X 5 sets: 3 Position Clean, build to a heavy complex Pockets/Knees/Floor WOD: EMOM X 25 of: Minute 1 = 12 Double Russian KBS, Blue/Pink Minute 2 = Row 15/12 Calories Minute … Continue reading →

   Athlete: Carly R. Thursday at 8pm 12/17 A) Back Squat 5-3-1+ @ 75/85/95 % of 1RM* *always use 90% of actual  + as many reps as possible until failure; note reps and weight B) 3 X 5 superset of: … Continue reading →

  The ladies of 5:15am.  Top row from left to right: Lani Y., Danielle D., Monica Z., Nicole L., Michelle E. Bottom row from left to right: Cindy F., Autumn S. Thursday/Friday CrossFit SMART Goal Work: EMOM X 10 of: Odds … Continue reading →

   5:15am class. It doesn’t matter if it’s dark still when they wake up, it doesn’t matter if it’s cold outside, it doesn’t matter what the WOD is, these people show up and WORK! We have a great deal of … Continue reading →

   Monday at 8pm A) Strict Press 5-3-1+ @ 75/85/95 % of your 1RM* *always use 90% of your actual 1RM when calculating percentages  + means failure reps and keep track of that number  B) 3 X 10 Dumbbell Push … Continue reading →

   Athlete: Eric B. Monday CrossFit Strength:  10-15 minutes to build to a heavy 1 rep Power Clean  WOD: “Nancy” 5 rounds for time of: Run 400 meters  15 Overhead Squats, 95/65  Optional Accessory Work: 3 rounds for Reps of: … Continue reading →

   Athlete: Cindy F. finding a way to smile in the middle of “Leg Day”.  Thursday/Friday CrossFit  SMART goal work: EMOM X 10 of: Odd minutes = SMART goal #1 Even minutes = SMART goal #2 Ex: HSPU, Pull-ups, Rope … Continue reading →

   Tons of Squat Clean PRs went down yesterday. Here is Alex R. with a 190 pound new personal record. He’s also in the process of trying to hit his SMART goal of a sub 5 minute mile. That’s a … Continue reading →