Week of January 9 through 14

January 8th, 2017

Upcoming Events

SMR Workshop – Saturday, January 21st from 12pm-2pm (Do one hour or two hours of SMR)
SMR Level 1 Cert – Saturday, February 4th from 9am-5pm – Sign-up here.
Rep Your Gym Partner Competition – Saturday, February 18th – Register here.

Seven Sons Farm

Next delivery is Saturday, Feb. 4th. Order by Monday, Jan. 30th.
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

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 – Shoulder Press / Chipper w/ Cleans, Lunges, C2B, Sit-ups & Squats.
Tuesday – Back Squat / Tabata w/ Hang Snatch, OTB Box Jumps & Shuttle Runs.
Wednesday – C&J / AMRAP w/ Ft. Squats & OTB Burpees.
Thursday – Deadlift / Short WOD w/ KB SDHP, Goblet Squats & KBS.
Friday – Long B-day WOD w/ Rope Climb, C&J and Rowing.
Saturday – Bench Press / Partner AMRAP w/ Burpees, Pull-ups & Lunges.

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 – WOD w/ Lunges, Ring Rows, Hanging Knee Raises, Push-ups & Squats.
Tuesday – WOD w/ DB Snatches, Box Jumps/Step-ups & Shuttle Runs.
Wednesday – 15 min. AMRAP w/ Burpees, DB Ft. Squat & Rowing.
Thursday – Med Long WOD w/ Russian KBS, Goblet Squat, KB SDHP & Rowing.
Friday – 30 min. AMRAP w/ Bike, Ring Rows, Box Jumps/Step-ups, Ball Slams & Scissors.
Saturday – No Elements on Saturdays.