• 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!

Friday – November 28

“Don’t drive the car in the mashed potatoes!” – Alice

Super cool science link of the day – Teen’s Brains shut down

10am class only today!!

Workout of the Day –

A – “Jenny”
– as many rounds as possible in 20 minutes
– 20 overhead squats (bar)
– 20 back squats (bar)
– 200 m run

B – Tabata calves

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Wednesday – November 26

YOGA DAY! – Yoga at 10am, 5pm, & 7pm!
Regular workouts, at 6am, 9am, & 4pm!

THANKSGIVING WORKOUT AT 10AM TOMORROW!!

“The only reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel” -Steve Furtick

Super Cool Science Link of the Day – Your Brain on the Pill

Workout of the Day –

A – 5 rounds for quality
– 30 seconds hip thrusts
– 30 seconds rest

B – 5 rounds for time
– 15 kettlebell swings
– 30 double unders
– 1 lap (350m)

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Tuesday – November 25

“If I quit now, I will soon be back to where I started, and when I started, I was desperately wishing to be where I am now.”

Super cool Science link of the Day – 4th Dimensional Gaming (watch the video, it’ll blow your MIND man!)

REMINDER – additional 9am & 10am classes today!

Workout of the Day –

A – 15 minute time limit
– as a class, find everyone’s 1 rep max bench press
– (we only have 3 benches, so everyone gets to share)

B – 5 rounds
– 10 paralette or ring dips
– 20 wall balls
– short bump sprint

C – OPTIONAL
– starting at 80% of 1 rep max
– 1 max rep strip set of bench press
– this means as many reps as possible, then strip weight & continue, until there is only the bar left
– try to get 20, without reracking, once you’re all the way down to the bar

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Monday – November 24

“You can suffer from a life experience, or you can learn, move on and thrive. The choice of how you react to an experience is yours.” – Sid Smith

Super Cool Science Link of the Day – Um…EPA & WTF?

Normal Class schedule today, also 9am & 10am classes tomorrow (Tuesday) too!!

Workout of the day –

A – strength/stamina
– OMEM for 10 minutes
– 4 pause back squats
– down fast, 1 second pause, explode up

B – conditioning – 3 rounds
– 7 front squat (from the ground, you have to clean it once per set)
– 7 clapping push-ups
– 10 burpee pull-ups

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Friday – November 21

“Being happy doesn’t mean that everything is perfect. It means that you’ve decided to look beyond the imperfections.” – Unknown

Super Cool Science Link of the Day – Sun’s Magnetic Field Affect Lightning

Workout of the Day –

A – 10 minutes to find your 1 rep max deadlift

B – “Diane”
-21-15-9 reps for time
– deadlifts
– hand-stand push-ups

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