Week of February 22 through 27

February 21st, 2016


The CrossFit Open

It starts this week!

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This Thursday evening we will have the CrossFit Open announcement at 7pm. Come watch the announcement with us. Then after the announcement join cheering our very own athletes on that will be doing the WOD. This week it will “The Guys”. The CrossFit Open is for everyone. Sign-up here.

Classes – We offer more CrossFit classes than anyone in the area. Have you also tried some of our Skill Classes? This week we are starting something new. Please see our schedule and where ever you see “Skill” on the schedule we will for the first 30 minutes of that class have a session of skill work.

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 Saturday, March 5th. Last day to order is next Monday, February 29th. 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 – 4 Short 4:00 AMRAPS – 1) Ft. Squats & Push-presses 2) Snatches & D/Us 3) Cleans & Burpees 4) M/Us & Box Jumps.
Tuesday – HSPUs / Team WOD w/ Rowing, Running and Deadlifts.
Wednesday – Death-by Thrusters / Team Chipper w/ Rope Climbs, Box Jumps, Wall Balls, Burpees, HSPU and KBS.
Thursday – Snatch / Short WOD w/ D/Us and T2Bs.
Friday – WOD 16.1.
Saturday – WOD 16.1 + an alternate WOD.