Week of December 12 through 17

December 11th, 2016

Specialty Classes

CYogaCancelled. (Ryan took on a new job that doesn’t allow him to teach for time being).

Seven Sons Farm

Next delivery is this Saturday, Dec. 17th. Order by this Monday, Dec. 12th.
We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

Cinderella Paleo

Are you looking to eat healthier! Here’s an easy solution.


Tasty ready to eat meals made from fresh ingredients – quality grass-fed meats free of antibiotics and hormones, and locally grown vegetables that are organic where possible.

Also serving healthy kids’ lunches!

Order here.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Snatch / FGB bodyweight variant w/ Squats, C2B, Walking lunges, HSPU & Shuttle Runs.
Tuesday – Deadlift / Class-wide Team WOD w/ Row, Step-ups, KB SDHP, Burpees & T2B.
Wednesday – Bench Press / Chipper w/ DB Squat Cleans, HSPUs, DB Scotty Bobs, Indian S/Us, DB Thrusters & Pistols.
Thursday – Ft. Squat / Tabata WOD w/ Lunge Jumps, Leg Lifts, Spiderman P/Us & Wall Ball.
Friday – Shoulder Press / Short AMRAP w/ Cleans & Bar M/Us.
Saturday – Back Squat / 15 min. AMRAP w/ Farmer Carry, Pull-ups & D/Us.

Elements WODs
Great for beginners and advanced CrossFitters alike.
(Note: These WODs can also be done as an alternate during our regular classes as well. These WODs focus more on body weight movements, light weights, no barbells, and are more cardio focused.)

Monday – Do Fit level of today’s WOD.
Tuesday – Row, Step-ups, KB SDHP, Burpees & Hanging Knee Raises.
Wednesday – MBSC, DB Push-press, Lunges, Leg Lifts & Row.
Thursday – 18 min. AMRAP w/ Oil Drills, Wall Balls & Jump Rope.
Friday –  22 min. AMRAP w/ Farmer Carry, Squat Jumps, Ball Slams & Russian KBS.
Saturday – No Elements class/WOD on Saturdays.