• 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!

tuesday – september 30

β€œIn wealth, many friends; in poverty, not even relatives.” β€” Japanese Proverb

Super COol Science Link of the Day – An Apple a Day

Our new Workout theme song – Gnesa

Have you done your Google+ or Yelp Review yet?

Workout of the Day – “40 for 40″

– 40 seconds row (cal)
– 80 seconds rest
– 40 seconds burpees
– 80 seconds rest
– 40 seconds sumo-deadlift high-pull
– 80 seconds rest
– 40 seconds wall-ball
– 80 seconds rest
– 5 rounds

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Monday – September 29

“People are just as wonderful as sunsets if you let them be. When I look at a sunset, I don’t find myself saying, ‘Soften the orange a bit on the right hand corner.’ I don’t try to control a sunset. I watch it with awe as it unfolds.” – Carl Rogers

Super Cool Science Link of the Day – Exercise you ADHD away

Workout of the Day –

A – OMEOM for 12 minutes
– 3 back squats (last 3 sets BIG)

B – Bring Sally Up – squats
check your weight/score from last time (link)

C – Bring Sally Up – pull-ups (as strict as possible)

REMINDERS – NO CLASS THIS SATURDAY

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friday – september 26

“Her touch was as knowing and confident as her eyes, and as she focused all her attention upon me, I remembered that there is nothing so thrilling as a woman of words when she decides that the time for words is past.” -Greg Iles

Super cool science link of the Day – How old is your water?

Workout of the Day

A – 5 rounds for time
– 10 push-press
– 1 lap
– 15 minute cap

at 15 minute mark

B – for reps
– 1 minute double unders
– 2 minute rest
– 1 minute double unders

at 20 minute mark

C – Tabata calves

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Thursday – September 25

“Being positive does not mean ignoring the negative. Being positive means overcoming the negative.”

Super COol Science link of the Day – ’till Death do us NOT part

Workout of the Day –

A – OMEM for 20 minutes
– 2 full clean
– 3 clapping push-ups
– for 1st 5 minutes, use same weight as last week (see pic)
– at 5 minute mark, add 10 lbs

B – 10 minutes to
– find your 1 rep max clean

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Wednesday – September 24

No 4pm class today.

“Someone once told me growth and comfort do not coexist.” -Ginny Rometty, Chairman and CEO of IBM

Super Cool Science link of the Day – The Demons Within

Workout of the Day –

A – 7 minute abs

B – for reps
– 1 min row (cal)
– 1 min burpees
– 1 min box jump
– 1 min rest

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