Thursday, October 23, 2014



Plank 1 min
20 mountain climbers
Ring support 1 min
20 ring dips
KB bottom of squat 1 min
20 slow goblet squats
GHD back extension hold 1 min
20 GHD back extensions

Accumulate 3 min of hollow flutters

Post your results to the comments.




















Wednesday, October 22, 2014

5 Reasons to Full Squat
The full squat is one of the most basic and fundamental human postures. Due to industrialized society’s heavy reliance on chairs and modern footwear however, it has become a position that many people have difficulty achieving.
Young children under the age of four will instinctively go into a deep squat when they want to reach for something low, and often hold themselves in a stable squatting position to engage in play.

So, squat with your kids!

Every 3 min for 2 sets:
2 front squats + 4 back squats
93% of Monday's weight


Every 2 min for 3 sets:
6 goblet squats + 30 DU or 90 SU

3 rounds for time:
Run 200m
21 wall balls 20-14
12 TTB

50 sit ups for time

Tuesday, October 21, 2014

T shirts! If you know you are either going to win or buy a benchmark t shirt, try on one of the shirts hanging by the med balls this week and get your name and size on the white board. Women's will be pink and men's will be blue. We are ordering them at the end of this week, so get your size on the board ASAP!

Deadlift 75/55
Hang power clean 75/55
Push press 75/55
KBS 53/35

V Up

We will be hosting a Sports Performance Coach Certification on the weekend of January 10-11, 2015.  Register HERE.                

This is USA Weightlifting’s entry level course and is open to anyone 17 years of age or older.
The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies their chosen sport. The course includes theoretical classroom, and practical hands-on portions. Course duration is over one weekend and lasts approximately 13-14 hours divided between lecture and practical training. This course is applicable for Strength & Conditioning /Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches. 


Monday, October 20, 2014

Every 3 min for 2 sets
2 front squats + 4 back squats
add 10lbs from last week


Every 2 min for 3 sets
6 wall squats + 30 DU or 90 SU

Thrusters 95/65
Pull ups

10 min time cap (so choose a weight that allows you to finish this wod in 10 minutes)

Accumulate 3 minutes in a plank

"Sticky adhesions form between fascial surfaces that aren't regularly moved, and over time these adhesions get strong enough to inhibit range of motion." Read more HERE on tips to take care of your fascia for better performance and injury prevention.

Post your results to the comments.

Sunday, October 19, 2014

Are you reaching your full potential?  Maybe you could accomplish more if you got a little more sleep.
You Can't Get Too Much Sleep
"Don't listen to the headlines- you need more than seven hours of sleep to play hard."

Saturday, October 18, 2014

Make up a wod today!

We have some fun events planned for the next several months! Check out our events page to see what we have to look forward to!

November Turkey WOD and food drive
December Toy Drive and Holiday Party
January Olympic lifting competition, certification, and CrossFit competition!

And lots of FREE workouts coming up, so bring your friends and family!