Saturday, February 6, 2016


Super Bowl Weekend!!! Time to get a good workout in before all the SNACKS!!!

Running Club Meeting 6:45am

Workout 8am:

1 Minute on each movement... Partner not working is Rowing for Calories!

Tire Flips
Med Ball Cleans (20/14#)
Knee To Elbow-Toe to Bar-Pull Up
KettleBell Swings (53/35#)
Wall Ball Sit Up (14/10#)

Partners rotate each minute, clock does not stop. After 5 min, 1 min rest and repeat! Score is based on total reps AND calories rowed!

Friday, February 5, 2016


Warm Up:
Row 800m
3 Rounds
10 Kettlebell Swings (35/26#)
15 Sit Ups

All Lifts preformed with a 45/35# Bar
Run 400m
40 BS
40 FS
40 OHS
Run 400m
40 Shoulder Press
40 Push Press
40 Push Jerk
Run 400m
40 Hang Power Clean
40 Hang Power Snatch
Run 400m

Thursday, February 4, 2016


HERO-Justin-Sisson_th.jpgFree Yoga/Mobility Starts TONIGHT! 6pm! Come join us!

Warm Up:
2 Rounds
Run 200m
2 Wall Climbs
15 Double Unders

Let's Work on our Clean and Jerk!
Max our if you are feeling, but we did a lot max lifting Monday... so Maybe just work on sets of 3 :)

Hero Workout
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you've got a 20-lb. vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Wednesday, February 3, 2016


Lifting Class tonight 6 pm! If we need a new time for this class please speak up! It's free and anyone is welcome! Great way to learn olympic lifting or make you lift even stronger!

Warm Up:
6 150m Rowing Sprints
(try to get the rower to stop exactly on 100m, any meters over or under, hop off the rower and do in kettlebell swings)

3 Rounds for time of:
10 Wall Balls (20/14#)
30 Double Unders
10 Thrusters (95/65#)

Rest 2 Min

2 Rounds for time:
20 Clean and Jerks (115/75#)
30 Calorie Row
15 Knees To Elbow

**Happy Birthday Gramps!

Tuesday, February 2, 2016


How was your CFT Score?? Hopefully all these PR's we are hitting helped you out!
Warm Up:
Run 800m
EMOM for 10 Min 
15 Russian Twist Sit Ups
3 Burpee Pull Ups 

Happy Birthday Miss Jan! Hope it was a Fantastic One! 
For Time:
Run 400m
22 Air Squats 
Bear Crawl 200ft 
22 Push Ups 
Run 400m
22 Pull Ups 
Bear crawl 200ft 
22 OH Plate Sit Ups 
Run 400m 
22 Walking Lunges (each leg) 
Bear crawl 200ft 
22 Toes to bar 
Run 400m 

Monday, February 1, 2016


Happy February! Man oh Man this is my FAVORITE Month! It's the month for LOVE and a lot of BIRTHDAY'S!! We are going to have a great week, can't wait to see you all!

Warm Up:
Row 800m
3 Rounds
5 Burpees
10 Air Squats
10 Back Ext

This ones for Jayson :) Happy Birthday Buddy!

**If you don't feel like lifting, you can skip it and head to the workout!

CrossFit Total!
      Max Back Squat
      Max Shoulder Press
      Max Deadlift

For Most People this lift should be THE WORKOUT! So don't worry if you don't get to the WOD...

For Time:
75 Snatches (75/55#)

**February Newsletter will be out this week! Keep and eye on your inbox!

Sunday, January 31, 2016


Happy Birthday to the best little Brother a girl could ask for! 

Boy were we cute!