Reminder - Saturday will be our 1 year anniversary celebration starting at 9am. We'll run heats every 30 minutes or less. First come first serve when signing up for heats. As soon as you come in put your name in a slot on the board. Doing the workout is not required. Please join us in celebrating our 1 year anniversary. This is possible because of you. No need to RSVP for Saturday on the website.


WOD
Floor Press 3-3-3-1-1-1

Then

Deck Snatch Pull 2-2-2-2-2-2-2-2 

Then if time permits

200M Walking Lunges

Reminder - Saturday will be our 1 year anniversary celebration starting at 9am. We'll run heats every 30 minutes or less. First come first serve when signing up for heats. As soon as you come in put your name in a slot on the board. Doing the workout is not required. Please join us in celebrating our 1 year anniversary. This is possible because of you. No need to RSVP for Saturday on the website.

WOD
A: For Time
400m run
25 Kettlebell Swings
20 Goblet Squat
20 Push Ups
10 Ring Rows
5 Deck Power Snatch

B: For Time
1 mile run(1600m)
50 Kettlebell Swings 55#/35#
40 Goblet Squats 55#/35#
40 Push Ups
20 Pull-ups
10 Deck Power Snatch 95#/65#

Stefano's 53.5' box jump.

Reminder - Saturday will be our 1 year anniversary celebration starting at 9am. We'll run heats every 30 minutes or less. First come first serve when signing up for heats. As soon as you come in put your name in a slot on the board. Doing the workout is not required. Please join us in celebrating our 1 year anniversary. This is possible because of you. No need to RSVP for Saturday on the website.

WOD
Deck Clean 1-1-1-1-1-1-1-1-1-1

Then

8 x 2 reps MAX HEIGHT BOX JUMP. NO MISSES  

Then

50 Ring Rows (don't get off the rings)

This is member Time Heidemann. He started CrossFit with us back in November of 2012. I remember his first few weeks were very tough for Tim. He would constantly get sick during the warm up and would have to go outside for some air. I could see he was not enjoying the workouts one bit. Yet he still kept coming and showing up. Almost one year later Tim has lost 40lbs and has gone down 4 pants sizes. I saw Tim doing Friday's workout Rx with no bands on the pull ups. It was great to watch him get through his workout. Good job Tim in your time and work you've put into making yourself stronger and healthier.

HAPPY FRIDAY!!

RSVP - please RSVP for your sessions. We will start asking people to attend later sessions if we get overbooked. 

Upcoming Event - 1 year anniversary celebration Saturday October 12th. Reply to your Evite invitation or just let me know you'll be coming.

WOD 
A:For Time: 
400M Run
25 Ring Rows
50 Push ups
75 Air Squats
400M Run

B: "Half Murph" For Time: 
800M Run
50 Pull-ups
100 Push ups
150 Air Squats
800M Run

Katie working on her overhead squat.

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

RSVP - please RSVP for your sessions. We will start asking people to attend later sessions if we get overbooked. 

Upcoming Event - 1 year anniversary celebration Saturday October 12th. Reply to your Evite invitation. 

RSVP - please RSVP for your sessions. We will start asking people to attend later sessions if we get overbooked. 

Upcoming Event - 1 year anniversary celebration Saturday October 12th. Reply to your Evite invitation. 

Strength/Skill
Floor Press 3-3-3-1-1-1  (Increasing load each set working towards the best effort single for the session)

WOD
A: 7 Rounds:
DB High Pull Snatch x 6
DB Single Arm Push Press x 6 (3 right / 3 left)
DB Split Jerk x 6 (3 right / 3 left)
:30 Rest 

 B: Not For Time:
15 Rounds:
DB High Pull Snatch x 6
DB Single Arm Push Press x 6 (3 right / 3 left)
DB Split Jerk x 6 (3 right / 3 left)
:30 Rest 
Select a load no greater than 45% of bodyweight

New Hours - Starting tomorrow, 6:45am and 9am. Check the online RSVP for schedule.

Upcoming Event - 1 year anniversary celebration Saturday October 12th. Reply to your Evite invitation.

WOD
A: For Time 
50 Singles / 25 Sit ups / 9 Thrusters / 9 Ring Rows
40 Singles / 20 Sit ups / 9 Thrusters / 9 Ring Rows
30 Singles / 15 Sit ups / 9 Thrusters / 9 Ring Rows
20 Singles / 10 Sit ups / 9 Thrusters / 9 Ring Rows
10 Singles / 5 Sit ups / 9 Thrusters / 9 Ring Rows

B: 50 Double Unders / 50 Sit ups / 9 Thrusters (95/65) / 9 Pull ups
40 Double Unders / 40 Sit ups / 9 Thrusters (95/65) / 9 Pull ups
30 Double Unders / 30 Sit ups / 9 Thrusters (95/65) / 9 Pull ups
20 Double Unders / 20 Sit ups / 9 Thrusters (95/65) / 9 Pull ups
10 Double Unders / 10 Sit ups / 9 Thrusters (95/65) / 9 Pull ups