We are closed Monday, July 28 through Thursday, July 31. We will reopen on Friday, August 1 with normal hours.
See you then!
See you then!
 SCHEDULE REMINDER: CLOSED JULY 28-31
"Nancy" 5 Rounds Run 400m 15 OH Squats (95/65#) *compare to 7-20-13  SCHEDULE REMINDER: CLOSED JULY 28-31
Congrats to Ryan Flood and Leigh Ann Pepin for placing 4th in their CrossFit competition last weekend! Awesome job, guys! Strength: Cleans Conditioning/Skill: Wall Walks, T2B, and Man Makers  SCHEDULE REMINDER: CLOSED JULY 28-31
Strength: Back Squats Ring Rows Planks Conditioning: EMOM for 12:00 10 KB Swings (55/35#) 5 Burpees  As much as we hate to say it...today is Courtney's last day with us. She's moving to Arizona for school, and we'll be able to call her DOCTOR pretty soon! Go get 'em, girl!
Strength: Deadlifts and DB Presses Conditioning: "Annie" 50-40-30-20-10 Double-Unders Sit-ups *compare to: 11-26-13
 Fun picture to start the week... ♫♪♫♪ "I believe I can fly..." ♫♪♫♪♫♪
Strength: Barbell complex Deadlifts Cleans Shoulder-to-OH Good Mornings Back Squats Conditioning: Timed Farmer Carries  Santa may be relaxing over the summer, but not us! It's time for a little "Christmas in July" fun. Classes at 8 a.m. AND 9 a.m. today!
12 Days of Christmas: 1 - Deadlift (275/185#) 2 - HSPU 3 - Ring dips 4 - Pull Ups 5 - Push Ups 6 - Box Jumps (24/20") 7 - Wall Ball (20/14#) 8 - KB Swings (55/35#) 9 - Sit Ups 10 - Air Squats 11 - Weighted Lunges (25/15#) 12 - Burpees This workout is to be completed just like the song "12 Days of Christmas"... On the first day...1 Deadlift On the second day...2 HSPU THEN 1 deadlift On the third day...3 Ring dips THEN 2 HSPU THEN 1 deadlift Etc... *compare to: 12-14-13 07-27-13 12-15-12 07-14-12  REMINDER: This Saturday is our "Christmas in July" workout. We'll hold 8 a.m. & 9 a.m. classes.
Strength/Skills: 3 sets :60 ME Pistols :30 Rest :60 Side Plank(s) :30 Rest :60 ME Double-Unders Conditioning: 5 Rounds 10 Push Press 15 Lateral Bar Hops  REMINDER: This Saturday is our "Christmas in July" workout. We'll hold 8 a.m. & 9 a.m. classes.
Strength: Cleans Conditioning: DB Snatches OH DB Lunges Pull-ups Running  REMINDER: This Saturday is our "Christmas in July" workout. We'll hold 8 a.m. & 9 a.m. classes.
Strength: Back Squats Conditioning: "Diane" 21-15-9 Deadlifts (225/185#) HSPU *compare to 8-28-13  If you haven't been in to see us in a while because you're "too busy," or because you got sidetracked, or because it's just easier to sit on the couch than it is to 're-start' your training...you're getting nowhere with the "think about it" program. It's time to give up the excuses and get back to work. TODAY!
Strength, Conditioning, Skill Work: 4 sets of Pull-ups & Goblet Squats THEN 5:00 AMRAP of Burpees & Wall Ball THEN 5:00 AMRAP of T2B & Jumping Lunges  Today is this guy's last day with us; please help us wish him well as he moves to Alabama for new career opportunities. Safe travels, Ryan - come back anytime!
Strength: Push Press + Jerk THEN Press Conditioning: Back extensions & Push ups  A play on the original "Helen," today's fun is "Chasing Helen"
Run 1200m 63 KB Swings (55/35#) 36 Pull-Ups Run 800m 42 KB Swings 24 Pull-Ups Run 400m 21 KB Swings 12 Pull-Ups *compare to 6-29-13 As always, scaled options are on the whiteboard.  Please help us send HAPPY BIRTHDAY wishes to Erica Gamble today!
Conditioning: 3 Rounds 6 Ground-to-OH (135/85#) 12 Box Jump Overs (24/20") 18 T2B 24 Double-Unders REST 2:00 *Skill Work with remaining class time  Strength:
Front Squats Conditioning: "Isabel" 30 Snatches for time (135/95#) *compare to 7-17-13 NOTE: There's another conditioning option on the board for those who are not ready for high-rep snatches in a Met-Con.  Please help us send big HAPPY BIRTHDAY wishes to Kent Perrier today!
Strength: Deadlifts Conditioning: 3 Rounds 10 Burpees 15 Mountain Climbers/side 10 Jumping Lunges 15 KB Swings (55/35#) Rest :60  Skill work:
Dips, T2B, Handstands Conditioning: "Jackie" Row 1,000m 50 Thrusters 30 Pull-ups AND 5:00 AMRAP of "Cindy" 5 Pull-ups 10 Push-ups 15 Squats  Please help us send big HAPPY BIRTHDAY wishes to Lacey Saggio today!
Strength: Back Squats Conditioning: 4 sets: 8 Bulgarian Split Squats 8 DB Press 8 Back Extensions :60 Plank hold  Schedule Reminder...
Friday, July 4 - 8 & 9 a.m. ONLY Saturday, July 5 - CLOSED We're doing a HERO WOD today in honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA. He was killed September 21, 2010 in a helicopter crash during combat operations in the Zabul province of Afghanistan. This brave hero is survived by his wife Kate McLendon, his parents David and MaryAnn McLendon, his brother Chris McLendon, and his sister Kelly Lockman. "Blake" 4 Rounds 100' OH Walking Lunges (45/35# plate) 30 Box Jumps (24/20") 20 Wall Ball (20/14#) |
The needs of Olympic athletes and our grandparents differ by degree, not kind. We scale each day's workout to meet your needs. Check out this video to see an example of scaling.
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