Week of January 11 through 16

January 10th, 2016


Classes – We offer more CrossFit classes than anyone in the area. Have you also tried some of our Specialty Classes?

  • Gymnastics Class – 5:30pm Monday – For anyone wanting to improve pull-ups, dips, HSPUs, or any other gymnastics related movement/exercise.
  • Kettlebell Class – 8:00am Tuesday – Simply a great workout using a nasty, evil iron ball attached to a handle.
  • CYoga – 7:30pm Tuesday – A great way to improve strength and flexibility.
  • Beg. & Int. Olympic Lifting – 5:30pm Wednesday & 10:00am Saturday – No exercise develops power like the Olympic lifts. You will not regret taking the time to properly learn these exercises.
  • Beg. Weight Lifting Class – 8:00am Thursday – An introductory class into weight lifting. Stressing the muscular skeletal system is essential for health. This is the perfect class to start in a non-threatening environment with excellent hands-on instruction.

Personal Training – What is it? What does it include? When most think of personal training they think of doing a workout 1-on-1 with a trainer. While we do offer that, our personal training sessions can be used for much more:

  • Custom programming – For those that need or want custom programming. Custom programming for many is creating a plan to supplement our regular programming to help with weaknesses and/or go to the next level. It is also for those that for one reason or another need a lot of customization due to a particular physical need or condition.
  • Nutrition counseling – We’ll help and guide you with your diet. We’ll monitor a diet journal and make appropriate suggestions. We can offer meal planning and more.*
  • Goal setting – We’ll sit down with you and develop a plan for achieving specific goals and objectives over a 1-6 month period.

*Our nutrition counseling is based on common sense dietary principles and is not meant to diagnose or treat any medical condition or allergies.


Seven Sons Farms – Our next delivery is this Saturday, January 23rd. Last day to order was this Monday, January 18th. Check out their website here for more information and pricing. No amount of exercise can overcome a bad diet. Do yourself a favor, you workout hard so make sure you feed your body quality fuel.


For full details on WODs please see Wodify.

Monday – Bench Press & Weighted Pull-ups / Med. length WOD Cleans, Deadlift & OTB Burpees.
Tuesday – Thruster / Circuit WOD of Pull-ups, Wall Balls, T2Bs and OHS.
Wednesday – Back Squat / AMRAP of Mt. Climbers, KBS, Push-ups & Rowing.
Thursday – Clean & Jerk / KB SDHP, Box Jumps, Burpees & D/Us.
Friday – Snatch Press, Strict Press & Push Press / WOD w/ HSPUs & Lunges.
Saturday – Deadlift / Untimed WOD of Snatches and Pull-ups.