Manic Monday?


This is it folks, the last week of our Hatch Squat Program.  This is a deload week, and we won’t be going above 75% on any of the squats.  If you’ve been following the entire program, these sets should feel relatively easy.  We’ll be testing our new 1RM back squat next week!

WOD for Monday, […]

Bring a Friend Saturday!

I know overhead squats are tough – they’re my nemesis, actually.  But I am always inspired by other people who can do them well.  The following link is to a video that is probably my all time favorite from the original CrossFit Santa Cruz (AKA “HQ”).  It shows Nicole Carroll trying to get the […]

Gymnastics Friday



Reminder, no Kids class this Friday.


WOD for Friday, May 1:

5 rounds alternating exercises, 60 seconds per exercise for max reps, 60 seconds rest between each:

Toes to Bar & HSPU

3 RFT:

30 Wallball 20/14

20 Burpees


3 RFT:

30 Wallball two-for-ones 20/14

20 Burpees

By |April 30th, 2015|Uncategorized|0 Comments|

Rest Day Reminders – April 30


Bring a Friend:

May is “Bring a Friend for Free Month”.  The way this works is as follows:  You grab your wife, husband, significant other, sister, brother, friend, co-worker, boss, intern, personal assistant, neighbor, blacksmith, fletcher and/or farrier, etc., and bring them with you to the gym on THURSDAYS and SATURDAYS throughout the month of […]

By |April 30th, 2015|Uncategorized|0 Comments|

Guess What Day It Is!


WOD for Wednesday, April 29:

Deadlift 5×3@80%

3 RFT:

50 Double Unders

10 Ring Dips

7 DL 225/155


3 RFT:

100 DU

5 Muscle Ups

7 DL 275/185

By |April 29th, 2015|Uncategorized|0 Comments|

What a Bunch of Jerks

WOD for Tuesday, April 28:

3 Clean + 1 Jerk @ 65%, 70%, 75%, 80%

12 Min EMOM

1 C&J @ 75% + 5 Slams 30/20

By |April 28th, 2015|Uncategorized|0 Comments|

PR Mondays!

Monday, April 27:

Hatch Week 11, Day 1

Back Squat 5@60%,3@70%, 2@80%, 2@90%, 1@95%, 1@103%

Front Squat 5@60%, 5@65%, 2×5@70%


400M run

15 Evil Wheel Rollouts 135/93

As you can see by the rep scheme above, you will be going just over your old 1RM on your back squat.  Hit it for 1 rep, rack the bar and move […]

By |April 26th, 2015|Uncategorized|0 Comments|

Saturday = Bring a Friend!

The workout for Saturday will be a Team WOD.

Bring your friends, neighbors, loved ones, bakers, dentists, hair-dressers, driving instructors, and tailors.  Arrive a little early so we have time to fill out paperwork and get warmed up!

See y’all in the morning.

By |April 24th, 2015|Uncategorized|0 Comments|

I’m Still Holding!



Sorry, no CF Kids on Friday.


Bring a Friend Saturday!


WOD for Friday, April 24:

A)  5 sets max hold L-Hang from bar or rings (Mods: bent arm hang, tuck hang)

B)  5 sets max L-Sit on rings (Mods: tuck- sit, plank)

60 second time cap on each exercise, 60 rest between each exercise – alternating between the two


4x400M […]

By |April 24th, 2015|Uncategorized|0 Comments|

Rest Day Reminders 4/23

Thursdays are our regular Rest/Make-Up days at the gym.  If you’ve made it to all of the workouts this week, take the day off.  If you’ve missed one, come in during the following times to make it up:  0900, 1700 and 1800.


Saturday = Bring a Friend Day!

Don’t forget to grab your boss, co-worker, neighbor […]

By |April 22nd, 2015|Uncategorized|0 Comments|