Thursday, June 28, 2012


Today is another chance for all newcomers to give CrossFit a try.
We'll be there at 1600

Wednesday, June 27, 2012

WOD 27 Jun

Back Squat 
1-1-1-1-1-1-1 (7) reps

See you at 1600

Don't forget Open house WOD tomorrow at 1600

Sunday, June 24, 2012

WOD 24 Jun

Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps

We'll be there at 1000  sorry for the last minute post

Saturday, June 23, 2012

WOD 23 Jun

Five rounds for time of:
15 Knees to elbows
15 Hip extensions
Handstand walk 15 meters
15 Box jumps, 24" box

Gym will be open at 1000 and 1600

Friday, June 22, 2012

WOD 22 Jun

Open house WOD for EVERYONE.  New people and our veterans alike.
The more the merrier.  This is a chance for all newcomers to try a CrossFit workout without the commitment, if you like it great, if not thanks for giving it a shot

See you at 1600

Thursday, June 21, 2012


Please come out at 1600 to lend a hand cleaning up the box

See ya there

Wednesday, June 20, 2012

WOD 20 June

21-15-9 reps for time of:
225 pound Deadlift

95 pound Thruster

See you at 1600

Licia will be there at 10am 

Tuesday, June 19, 2012

WOD 19 Jun

12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

See you at 1600

Monday, June 18, 2012

WOD 18 June

Snatch 2-2-2-2-2-2 reps

See you at 1600

We are planning on doing some cleaning on THURSDAY at 1600 please come out and help if you can

Get registered for the Amanda Miller memorial WOD here
This is another great cause and a kick ass work out so please check it out

Thursday, June 14, 2012

WOD 14 June

Sprint triathlon
For time:
Swim 750 meters
Bike 20K
Run 5K

Believe it or not i think i've talked my self into doing todays mainsite WOD (WTF)...I'll be starting at the base pool at 1600 if anyone wants to join me--Fred---I bet no one will be there but it's worth a shot

Wednesday, June 13, 2012


it's a rest day but Licia will open at 1000 if you want to make up a WOD

I might be there at 1600 if i can...i'll post to FB as soon as i know

Sunday, June 10, 2012

Saturday, June 9, 2012

WOD 9 June


Three rounds of:
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

First heat starts at 1000  we'll be there at 0930

Friday, June 8, 2012

Rest and get ready for

CrossFit for Hope  tomorrow at 1000 sharp

I WILL be there today at 1600 in case you want to make up a WOD  (like me)