Week of December 26 through 31

December 25th, 2016

Merry Christmas!

For a child is born to us, a son is given to us. The government will rest on his shoulders. And he will be called: Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace. – Isaiah 9:6


Christmas and New Year’s Schedule

Monday, December 26th – We will only have 10:00am, 12:15pm and 2:30pm classes.
Saturday, December 31st – New Year’s Eve – Closed
Sunday, January 1st – New Year’s Day – Closed
Monday, January 2nd – 
We will only have 10:00am, 12:15pm and 2:30pm classes.

Cinderella Paleo

Make a New Year’s Resolution. Live Healthy! Start by eating right!


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 – Ft. Squat / Two 5 min. AMRAPs w/ Deadlift, D/Us, Cleans & Row.
Tuesday – Bench Press / Med. long WOD w/ Squat Jumps, Pull-ups, Prisoner Squats & Dips.
Wednesday – “Kelly”
Thursday – Snatch / Team AMRAP w/ Cleans & D/Us (Singles).
Friday – Back Squat / Chipper w/ HSPUs, Pistols, C2B, OH Lunges & T2B.
Saturday – Closed, but we will have a Body Wt. WOD for home w/ random prizes for those that do it!

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 – 15 min. AMRAP w/ Row, Slam Ball & Goblet Squats.
Tuesday – Do Fit level of today’s main WOD.
Wednesday – 25 min. AMRAP w/ Cal on Bike, Leg Lifts, Mt. Climbers & Russian KBS.
Thursday – Mini AMRAPs w/ MBSC, Singles, Push-ups, Row, Flutter Kicks & Bike.
Friday – WOD w/ Push-ups, Squats, Ring Rows, Lunges & Leg Lifts.
Saturday – Closed.