What's Going On?

November 14, 2013


Group Foam Roll Instruction


2 Rds:

5 min Airdyne

5 min Handstand Progression Practice

5 min Run

5 min Turkish Get Ups (Choose controlable weight)


** Handstand Practice can be from practicing inversion to shoulder touches to walking on hands

** Turkish Get Ups to be quality movements executed for maximum control


Cool Down:

Sign Up for Strongman!!!!


November 13, 2013


Saturday is Strongman Seminar!!! Sign Up!!!! Only 35$ to be collected Saturday morning.

Sunday we will be hosting a WOD for many of the friends who got us into Crossfit! come down and meet some new people and get a workout @ 11 am.



Coaches Choice



Evens: 2 Rope Climbs

Odds: 8 Box Jumps 30/24"



Clean and Jerk 135/95

30 reps for time

November 12, 2013


At the StrongMan seminar on November 16th, you will be introduced to movements, and skills you have never tried before. You'll learn how to use: Yokes, Sleds, Atlas Stones and kegs, Sign up on the gym bulletin board and add to your skills to make yourself a more well-rounded athlete.

Burgener Warmup x 3
**Have athletes execute first round w PVC, second a bar (if ready) and third with a bar plus some weight (advanced)
Building sets of 1 Snatch untill 60% 1RM is achieved.

Veteran's Day Schedule

In observance of Veterans Day we will have a modified Schedule.


We will have a 730 am, 9am, amd 530 pm class.


Thank you for helping us honor our Veterans!

An alternate WOD will be posted for those who cannot make one of those times.

November 11, 2013

Attention: In Honor of Veterans Day, we will have a modified Schedule

Classes will be at 730 am, 9 am, and 530 pm.


Veterans Day Hero WOD:



Jason Holbrook


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