• Who we are…

    We are a supportive, fun, & constantly improving group of individuals who celebrate each others' success, and give each other a pat on the back on the days when our demons win. We workout to make our lives easier and push ourselves the most we can on each day. We know it's by simply showing up and giving our best that progress is made. We workout today, so we can work it tomorrow. That, and this one of our favorite youtube videos.
  • GET STARTED!

    We could go into some long philosophical description of what goes on in our little place of sweat. But telling you that we're a strength & conditioning facility, or that we increase you work capacity, wouldn't mean much to you unless you actually experience it. You can't learn to ride a bike by reading a book, and you can't truly know what CrossFit is until you've broken a sweat with us. There are 1440 minutes in the day, come spend a few with us!

Thursday – July 24

Evening classes at 5:30, 6:30, & 7:30.

Any fool with fast hands can grab a tiger by the balls, but it takes a real man to keep on squeezing

Super cool science link of the Day – from solar straight to steam

Workout of the Day –

A – 2009 CrossFit Games Finals workout

5 rounds for time*
- 5 deadlifts
- 10 burpees

*7 minute cap

- Use a good Heavy weight, top allowable weight for guys is 275, for ladies, 185.
- goal should be 5 minutes or less

B – for time
- 50 toes to bar

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Wednesday – July 23

YOGA DAY! Yoga at 10am, 5pm & 7pm!

CrossFit Games are on! Tune in!!

“I’ve been too fucking busy—and vice versa.” ~ Dorothy Parker, (in response to a letter from her editor asking for more stories during her honeymoon)

Super Cool science link of the Day – Take that, Ants

Workout of the Day – (6am & 9am only)

A – 100 box jumps,
- 8 minute cap (guaranteed 2 minute rest)
then

at the 10 minute mark

B – 100 kettlebell swings

- two separate scores for this workout, one for the box jumps, one for the kettlebell swings
- should be gunning for 5 minutes or less on the box jumps, and 4 minutes or less on the KBS

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Tuesday – July 22

REMINDER! YOGA TOMORROW!! 10am, 5pm & 7pm!

CrossFit Games Master’s Competition is Today! Tune in!!

“So, as a human, you are always somewhat in doubt. You rarely completely know–event though you think you may know–what is “right” and what is “wrong” or what is “good” and what is “bad” for you. You have to experiment, take some risks, and, ultimately, discover the “correct” path.” – Albert Ellis

Super Cool Science link of the Day – Blame your brother

Evening classes at 5:30, 6:30, 7:30 tonight

Workout of the Day –

A – 2012 CrossFit Open #1
- As Many Burpees as Possible in 7 minutes*

*yes, you read that right

B – OMEM for 10 minutes
- 5 as strict as possible pull-ups (55 total)
- use bands if you need to
- if you’re still working on it, make it 3 pull-ups
- this shouldn’t get super-hard until about half way through ;)
- “only five” is easy, do them L-sit style

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Monday – July 21

“Dear future generations, please accept our apologies. We were roaring drunk on petroleum.” Love, 2006 A.D. – Kurt Vonnegut

Super cool science link of the Day – Big Bird

Evening classes at 5:30, 6:30, 7:30 tonight

Workout of the Day –

A – OMEM for 12 minutes-
- 3 back squats (39 total squats)
- these are every minute, NOT every other :)
- by minute 7, these should be heavy & tough
- record the weight of last 5 rounds

B – Tabata Tire Drags
- these are for completion
- if you make it to the short bump, you may stop & turn around (rest)
- if you don’t make it to the short bump, you still stop and turn around (rest)
- only full lengths of short bump to bump count towards your score
- score is how many rounds you made it short bump to bump (max score is 8)

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Friday – July 18

REMINDER! EVENING CLASS SHIFT THIS WEEK! 5:30pm, 6:30pm, 7:30pm.

“Happiness is Not Something Readymade. It Comes From Your Own Actions”

Super Cool Science link of the Day – How long IS a dog year?

Workout of the Day –

A – 2013 CrossFit Open Workout #4
- Get as far into the sequence as possible in 7 minutes
- 3 clean & jerks
- 3 toes to bar
- 6 clean and jerks
- 6 toes to bar
- 9 clean and jerks …
and so on adding 3 reps each “round”
score is total reps

B – OMEM for 6 minutes
- 10 hip thrusts (go heavy-ish)

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