Week of January 18 through 23

January 17th, 2016


CrossFit Open Prep

2016-01-04 07.19.04

Saturday, February 13

The 2016 CrossFit Open starts on Thursday, February 25th. On Saturday, February 13th we will be holding an Open Prep open to all.

8:00am-8:30am – Registration and social
8:30am-9:00am – Review of the Open and also what’s new this year
9:00am-9:30am – Review of the standards for some of the most common Open movements – Part I
9:30am-9:45am – Warm-up
9:45am-10:45am – WOD 1
10:45am-11:30am – Review of the standards for some of the most common Open movements – Part II
11:30am-12:30pm – WOD 2

We will have a Boot Camp class from 8:00am-9:00am for those that don’t want to participate in the Open Prep. There is no extra-cost for this day. It will count as a single class in Wodify.

This Week at a Glance

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

  • Squat Clinic – 5:30pm Monday – For beginners to advanced. A review of the fundamentals of squatting.
  • 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 is 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 – OHS / Med. length WOD w/ Hang snatches & Ft. Squats.
Tuesday – Ft. Squats / Longer WOD w/ Thrusters, Pull-ups & Burpees..
Wednesday – Snatch Press & Strict Press / Team WOD w/ Burpees, Wall-balls, Push-ups & Side-throws.
Thursday – Clean & Jerk / 15.1 and 15.1a.
Friday – Deadlift / 15.3.
Saturday – Untimed WOD w/ HSPU, Rowing, Running, Air Squats & Jump.