Saturday 08.30.14


Tomorrow regular class at 9:00am open gym at 10:00-11:00am

In teams of two,
with only one partner working at a time*, complete:
100 Kettlebell Swings (53/35)
400 Meter Run
80 Push-ups
400 Meter Run
60 Box Overs (24/20)
** 400 Meter Run
40 Over-Unders
*** *Teammates will perform the 400 Meter Runs together and must stay within arms reach.
**Any way you get over the box counts. Hurdle it, on then over, step up and over.
*** Partner 1 planks while partner 2 jumps over, crawl under and stand for 1 complete rep.

Friday 08.29.14


Happy Birthday Heather

Pause Front Squats 3x3@70%
(Hold 3sec at bottom)
Heathers 25th B-Day WOD
;Buy in:25 Alt. Pistols (start on L)
25 Hang Sq. Clean (bodyweight)*every time bar is dropped, 5 HSPU
Buy out:25 Alt Pisstols (start on R)

Wednesday 08.27.14


Yay for Burpee’s!

Starting September 1st there will be a new rule enforced at the gym.

Late Policy:

We understand that sometimes there are circumstances beyond your control that prevent you from showing up on time.

Starting September 1st, If you are late to a class:

  • You will have to do one Burpee per minute you are late. For example, if you are 10 minutes late you have to do 10 Burpee’s.
  • Not only you will be doing Burpee’s but the entire class will have to do them as well, so don’t punish your fellow crossfitters.
  • If you are more than 15 minutes late to a class please wait until the next class begins.

Being late to a class not only disrupts the class but also will cut into your warm-up. With a shorter warm-up comes an increase chance of injury. We feel this is necessary to maintain the quality of our instruction and the flow of our classes. We want you to know that this isn’t meant to be punitive to anyone. In addition, it’s just common courtesy to the class and the coach to show up on time. We all have lives outside the gym and we understand that time is valuable. So let’s respect each other’s time.



Power SnatchB 2x2@60%
7 Rounds
14 Wall Balls (L2 30/16, L1 20/14)
7 Ring dips

Tuesday 08.26.14


Labor Day is coming up this Monday September 1st. We will have one class at 9:00 AM open gym 10:00-11:00 AM.

Push Jerk4x3 @70%
20min EMOM
Odd - 15 KBS (L2 70/53, L1 53/36)
Even - 3-5 Push ups + 50m Sprint