Workout of the Day

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Thursday 10/23

Posted on October 22, 2014 at 11:20 PM Comments comments (0)

Open gym
7-11 am
2-8 pm

Community WOD @ 6 pm
Strongman @ 7 pm


Power snatch
Power clean and jerk

-Work up to a single at about 90% effort

Wednesday 10/22

Posted on October 21, 2014 at 10:55 PM Comments comments (0)

Hey guys!  I know some of you really struggled with the bench press yesterday morning.  Well, there is nothing wrong with you!  That was my mistake.  I wrote 85% of 1 RM, when I meant to write 85% of 5 RM, which would have made much more sense for a set of 10!  I apologize for the mistake.  I will do some burpees!  We will do this same set and rep scheme again next week, so ...
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Tuesday 10/22

Posted on October 20, 2014 at 10:55 PM Comments comments (0)


Bench press


*Start set of 10 around 85% of 5 RM

5 Single-arm BO Rows after each set


20 minutes:

Odd: 5 HSPU or strict presses

Even: 5 Toes to bar or 10 V-ups


5 rounds:

Run 300 m

Rest 2 minutes


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Monday 10/20

Posted on October 19, 2014 at 10:25 PM Comments comments (0)


Back squat

3 RM, (5x3; once you have reached your 3 RM, back off 10% and complete the remaining number of sets)


Complete 5 rounds:

Max reps pull-ups (*Scale with inverted rows)

10 Double KB squats

15 Double KB swings

Rest as needed



-Work up t...

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Sunday 10/19

Posted on October 19, 2014 at 1:50 AM Comments comments (0)
Open gym: 11-2 Strongman @ 1 pm jungle rapids @ 3 pm Hopp's Supply Co @ 530 pm

Friday 10/17

Posted on October 16, 2014 at 11:40 PM Comments comments (0)

Great turnout for the Community WOD!  Thank you to all of you who encouraged or brought your friends!  We will have another workout like this next Thursday at 6 pm!

*NO SUPERVISED KIDS CARE TODAY*  Sorry for the inconvenience!

If you missed the nutrition class last night, and you need help, keep a three-day fo...
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Thursday 10/16

Posted on October 15, 2014 at 11:30 PM Comments comments (0)

Open gym

7-11 am
2-8 pm

Community WOD @ 6 pm  

Nutrition Class @ 7 pm  

Both the Community WOD and nutrition class are FREE and open to anyone!


Back squat (If you missed yesterday's squats)
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Wednesday 10/15

Posted on October 14, 2014 at 11:25 PM Comments comments (0)

Don't forget!  This Thursday:

Community WOD @ 6 pm.  Bring a friend!  Everyone is welcome, and it's free!

Nutrition class @ 7 pm.  Don't miss it!  Also free for anyone who is ready to learn!

Also, we are bringing CrossFit Kids classes back!  Next Thursday at 4 pm.  This class is FREE and open to kids ages 6-10.


Bench pre...

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Tuesday 10/14

Posted on October 13, 2014 at 11:40 PM Comments comments (0)

Don't forget to leave us a Facebook or Google review!  Wednesday is the last day to have your name entered in the drawing!

Thursday at 6: Community WOD, all are welcome!  Free of charge!

Thursday at 7:  Nutrition class; don't miss out!  All are welcome for this also!

Keith's bir...
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Monday 10/13

Posted on October 12, 2014 at 11:15 PM Comments comments (0)

We've got lots going on this week!  

Monday:  Normal hours!

Tuesday will be a buddy WOD, and Wednesday's workout will be in teams of three!  Plan a team ahead of time if you would like, or we can match you up once you get to class.

Starting this week, Thursdays at 6 pm, we will be running a Community WOD....
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Friday 10/10

Posted on October 9, 2014 at 8:20 PM Comments comments (0)


Open gym 9-12
WOD @ 10:00
Strength WOD @ 11:00

*NO OPEN GYM SUNDAY*  Sorry guys!  Open gym will be back next week!

Friday's WOD:

Bench press
5 RM, (3 second descent. Complete 4 total sets....
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Thursday 10/9

Posted on October 9, 2014 at 12:40 AM Comments comments (0)

Open gym
6-11 am
2-8 pm

Strongman class @  7 pm


Back squat (Make up if you missed these yesterday)

Snatch push press + OH Squat
(3+1) Build to a max

Bent-over row
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Wednesday 10/8

Posted on October 7, 2014 at 10:25 PM Comments comments (0)


Front squat
3 RM (Go for 3 RM on first set; get at least 4 sets; drop weight as needed for follow on sets)

Pull-up Volume

*Use the following scale. Match your max number of dead-hang pull-ups with the ranges given on the left. Complete the given number of pull-ups. Use several different variatons: pa...

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Tuesday 10/7

Posted on October 6, 2014 at 11:25 PM Comments comments (0)


Hang clean (from knee)
-Work up to a heavy single



Handstand push-up (*Scale with strict press @ 95/65)
Deadlift 225/135 (Scale with 65% 1 RM)

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