Week of February 8 through 13

February 7th, 2016


CrossFit Open Prep

2016-01-04 07.19.04

Saturday, February 13

The 2016 CrossFit Open starts on Thursday, February 25th. This Saturday, February 13th we will be holding an Open Prep open to all. Sign-up for the Open here.

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. This is a great class for beginner and advanced CrossFitters alike. Improve your technique and range of motion.
  • Kettlebell Class – 8:00am Tuesday – Simply a great workout using a nasty, evil iron ball attached to a handle. This is a great class for beginner and advanced CrossFitters alike.
  • CYoga – 7:30pm Tuesday – A great way to improve strength and flexibility.
  • Gymnastics – 5:30pm Wednesday – Struggling with pull-ups, HPSU, T2B or any other gymnastics movement? Then this is the class for you.
  • 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.


For full details on WODs please see Wodify.

Monday – Various presses / WOD consisting of snatches and burpees with a 15:00 cap.
Tuesday – Back Squat / Death-by WOD of Pull-ups and D/Us.
Wednesday – Various cleans / WOD w/ Wall Balls & T2Bs with a 15:00 cap.
Thursday – Snatch Grip Deadlift & Deadlift / WOD w/ Rowing, Ft. Squats, Box Jumps & M/Us.
Friday – OHS / Med. length WOD w/ Rope climbs and Push-presses.
Saturday – Boot camp class at 8am. Open Prep from 8:00am – 1:00pm.