Monday, September 1, 2014


Hope everyone is having a great Labor Day!! Here's a little at home WOD!!! 20 Burpress says YOU won't do it! :)

4 Rounds for time:
100 Jump Jacks (or 400m run)
30 Mtn Climbers
40 Russian Twist (holding small child or 20 lbs)
15 Burpees
50 Walking lunges

Have fun and upload photos of your WOD on our Facebook!

**Gym is closed today! Back to normal schedule tomorrow!!

Friday, August 29, 2014


Hows your handstand hold??

Warm Up:
3 Rounds:
30 Double Unders
20 V-Ups

AMRAP in 20 min
10 Burpee Pull Ups
30 Air Squats
60 second Handstand Hold 

**See you tomorrow at 8am ... and we are closed MONDAY!!

Thursday, August 28, 2014


Long weekend coming up!!!

Warm Up:
Every Min On the Min for 10 min:
3 Power Cleans (you pick weight)
3 Push Press

For Time:
Row 500m
30 Clean and Jerk (95/65#)
30 GHD Sit Ups
30 Back Extensions
30 Push Ups
30 Burpees
30 Walking Lunges
30 Sit Ups
Row 500m

**Come check out a fun gymnastics class Saturday at 8am! Miguel is going to walk on his hands!

Wednesday, August 27, 2014


Warm Up
Run 1 mile

HandStand Hold Off!!

If you can do Parallette Handstand Hold DO IT!!!

3 Rounds for time
400m Run
15 Toes To Bar
10 Dumbbell Front Squats (35/25#)
10 Dumbbell Push Press (35/25#)
15 Kettlebell Swings (53/35#)

**Gym Closed Monday for LABOR DAY!

Tuesday, August 26, 2014


Warm Up
Run 800m
Stretch Hip Flexors
30 Sit Ups

5 sets 3 Reps Back Squat
*If you know you 1 rep max Back Squat from CrossFit Total ... use 75% of that for your 3 reps!

Dumbbell Snatch (45/35#) each arm
Box Jumps (30/24")

**Gym Closed Monday for Labor Day Weekend! There will be workout posted you can do at home!!! There WILL be class Saturday!

Monday, August 25, 2014


Warm Up:
Row 500m
20 Air Squats
20 Push Ups
30 Russian Twist (20/14# wall ball)

100 Double Unders
75 Wall Balls (20/14#)
50 Pull Ups
25 Thrusters (125/85#)
10 Deadlifts (225/185#)
5 Muscle Ups (if you can do them, if not Scaled)

**Nice Pull Ups Devon!!

Saturday, August 23, 2014


8am workout and gymnastics lesson!

See you all there!!