Week of February 29 through March 5

February 28th, 2016


The CrossFit Open

It’s not too late to sign up!

2016-01-04 07.19.04

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 be “The Girls”. The CrossFit Open is for everyone. Sign-up here.

Skill Work – This week our skill work classes (see schedule) will be Double-Unders.

Specialty Classes – CYoga on Tuesday at 7:30pm.

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, March 5th. Last day to order is this 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 – Back Squat / Tabatas of Wall Ball, Pull-ups, Burpees & KTE.
Tuesday – Shoulder Press / 25:00 AMRAP – Russian KBS, D/U, Push-ups, Row.
Wednesday – Deadlift / 2 Person Teams – 14:00 AMRAP w/ Box Jumps, MB Chest Pass & Burpees.
Thursday – Clean Pull, Hang Clean & Clean / Short WOD w/ Pull-ups & KBS.
Friday – WOD 16.2.
Saturday – WOD 16.2 + an alternate WOD.