Monday, Sept 22

Squat 5×3 @ 75%

3 Rounds For Time:

400M run

20 Goblet Squats 53/35

20 Goblet Lunges (10 L/R)

By |September 20th, 2014|Uncategorized|0 Comments|

Eww, that’s Filthy!

No wait.  Not that.  We’re talking about the “Filthy Fifty” for Saturday, Sept. 20th

For time:

50 Box jumps 24/20″

50 Jumping Pull ups

50 KB Swings 53/35

50 Walking Lunges

50 Knees to Elbows

50 Push Press 45/33#

50 ABMat situps

50 Wallballs 20/14#

50 Burpees

50 Double Unders

PS:  Happy 50th Birthday, Magnus!

By |September 19th, 2014|Uncategorized|0 Comments|

Meet the Coaches, Part 2 – Ali Fracasso

Another one of the new coaches on our staff that some of you have may not have met yet is Ali Fracasso.  In her own words:

I started CrossFit in August 2012. I have always enjoyed working out and I can thank my parents for raising me to live an active lifestyle. I tried basketball, […]

By |September 18th, 2014|Uncategorized|0 Comments|

Rest Day – Sept. 18

Tomorrow, Thursday, Sept 18 is our scheduled rest/make up day.  Come in to make up a WOD you missed from earlier int h week at our 0900, 1600, 1700, 1800 time slots, or hit the Weightlifting Class at 1900.

REMINDER:  On Tuesday, September 23, our gym will be hosting the Andy Fredericks Training Days (AFTD) […]

By |September 17th, 2014|Uncategorized|0 Comments|

More testing?

Oh yeah sure, you betcha!

Wednesday, Sept 17:

Press 5×3 @ 65%

6 Min Max KB Snatch 53/35 (alternate arms as needed)

rest 3 min

8 Min Max KB Swing 53/35

rest 3 min

6 Min Max Wallball 20/14

By |September 17th, 2014|Uncategorized|0 Comments|

Tuesday, Sept 16

12 Min:  Squat 5×3 @ 70%

8 Min:  Snatch grip DL 3×3 @ 75% (of Snatch 1RM)

For time:

600M row

10 DL 185/135

400M row

10 DL

200M row

10 DL

By |September 15th, 2014|Uncategorized|0 Comments|

Monday, Sept 15

Awesome work at the Total by everyone this morning!  Congrats to everyone who hit PRs!  I know that several of you hit some big numbers.

Enjoy the party this afternoon – our new training cycle begins on Monday.

SN + OHS  2+1 x 3 @65%, 2+1 x 2@ 70%

3 Rounds For Time:

10 Hang Power Snatch 115/83

20 […]

By |September 13th, 2014|Uncategorized|0 Comments|

Friday, Sept 12


2x Row 500M, 2 min rest between

20 min DU practice 20 min time cap “Flight Simulator” 10, 20, 30, 40, 50, 40, 30, 20, 10

2x Row 500M, 2 min rest between

All rows are MAX EFFORT – as fast as you can row the 500M.

By |September 11th, 2014|Uncategorized|0 Comments|

Rest Day Reminders

Tomorrow is Thursday,  and it is our scheduled rest/make up day.  It is also September 11, 2014.  Take a moment to reflect on where you were at 8:48 a.m. on Tuesday, September 11, 2001.  I remember exactly where I was and I am sure you do to.

1)  We will have make up WODs throughout […]

By |September 10th, 2014|Uncategorized|0 Comments|

Meet the Coaches – Johnny Mac

Some of our Coaches are new to the gym, but they are not new to coaching.  I know a few of you have not met some of the new coaches because they are at the gym at times when you aren’t here.  I’d like to introduce you to one of them, John “Johnny Mac” […]

By |September 10th, 2014|Uncategorized|0 Comments|