• 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!

Monday – July 28

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

Wow….looks like Froning did it again!

“If you think it’s expensive to hire a professional to do the job, wait until you hire an amateur.” – Red Adair

Super cool science link of the Day – Love your Stress

Workout of the Day –

A – OMEOM for 12 minutes
- 5 split squats
- add as you go, only the last 3 “count” on the board
- try to match 2 weeks ago

B – for time
- 1 lap walking lunges (no weight)
- this may take a few minutes ;), so we’ll be conscious of time today

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Friday – July 25

“The soul attracts that which it secretly harbors; that which it loves, and that which it fears.” – James Allen

Super Cool Science link of the Day – Batteries from Sand

Workout of the Day –

A – 2010 CrossFit Games Finals

3 rounds for time
- 30 hand release push-ups
- 5 strict pull-ups
- 21 overhead squats*

*adjust the overhead squats as needed, even if that means pvc :)

B – foam roll*

*foam rolling is going to start becoming more a part of our sessions. Sometimes as a “C” workout, sometimes not even written, but understood.

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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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P i n t e r e s t   F u n