• 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 – September 18

“People who are brutally honest generally enjoy the brutality more than the honesty.” – Richard Needham

Super Cool Science Link of the Day – Start your crying

How much caffeine will kill you? (link)

Workout of the Day –

A – technique
– OMEM for 10 minutes
– 3 hang power snatch (bar)

B – strength/conditioning
– for time
– 10–>1 full clean
– 10–>1 pull-ups

C – roll that shit out

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Wednesday – September 17

YOGA DAY!

“I hate how hard this is going to get.” – Miguel, about Death by Burpees

Super Cool Science link of the Day – Eat the eggs, not the cereal

Workout of the Day –

YOGA TODAY!! 10am, 5pm, 7pm

Regular workout – 6am, 9am, 4pm

A – 5 rounds for time
– 20 box jumps
– 30 kettlebell swings

B – 50 ball slams

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Tuesday – September 16

“If you stand and stare out of the window on your own, you’re an antisocial, friendless idiot. If you stand and stare out of the window on your own with a cigarette, you’re a philosopher.” – Rory Sutherland

Super Cool Science Link of the Day – Oops, was that US?

Workout of the Day –

A – for reps
– Tabata Hip Thrusts

B – Death by Burpees

C – the other 6 minute abs

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Monday – September 15

“Everyone is entitled to his own opinion, but not to his own facts.” ~ Daniel Patrick Moynihan

Super Cool Science link of the Day – Spleen Cleaning Anyone?

Workout of the Day –

A – Strength/Stamina
– 20 back squats @ bar
– rest till 5 minutes
– 20 back squats @ 40-45%
– rest till 10 minutes
– 20 back squats @ 50-55%
– rest till 15 minutes
– 20 back squats @ 60-65%

– rest until 20 minute mark – then “B”

B – Strength/Stamina – “Vicious Arms 1″ – for total reps
– 1 minute curls (bar)
– 1 minute push-ups
– 45 seconds curls (bar)
– 45 seconds
– 30 seconds curls (bar)
– 30 seconds push-ups
– 15 seconds curls (bar)
– 15 seconds push-ups

then, if applicable, immediately

C – OPTIONAL – CHECK IN WITH THE COACH
– Strength/Stamina – “Vicious Arms 2″ – for total reps
– 1 minute reverse curls (bar)
– 1 minute strict press (bar)
– 45 seconds reverse curls (bar)
– 45 seconds strict press (bar)
– 30 seconds reverse curls (bar)
– 30 seconds strict press (bar)
– 15 seconds reverse curls (bar)
– 15 seconds strict press (bar)

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Friday – September 12

“Socializing on the Internet is to socializing what reality TV is to reality.” – Aaron Sorkin

Super Cool Science link of the Day – Hydrogen Fuel on the Cheap

Workout of the Day –

A – 21-15-9 reps for time
– hang clean
– burpees

B – tire drags

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