Week of January 16 through 21

January 15th, 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 – Clean / Med. long WOD w/ Cleans, Box Jumps, Pull-ups, T2B, Dips & Push-ups.
Tuesday – Back Squat / Progressive AMRAP Body-weight chipper.
Wednesday – Deadlift / Interval WOD with D/Us and Wall Balls.
Thursday – Ft. Squat / IWT w/ Hang Squat Cleans & Burpees.
Friday – Bench Press / 12 min. AMRAP of Pistols & Pull-up/T2B Combos.
Saturday – Shoulder Press / “300” WOD.

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 – Longer WOD w/ Rowing, Box Jumps, Push-ups, Air Squats, Pull-ups & Dips.
Tuesday – 25 min. AMRAP w/ Rowing, Lunges, Push-ups, Squats & Leg Lifts.
Wednesday – Longer WOD w/ Jump Rope, Wall Balls & Bicycle Crunches.
Thursday – 19 min. AMRAP w/ Burpees, Rowing, Flutter Kicks & Scissors.
Friday – 16 min. WOD w/ Rowing, Air Squats & Leglifts/Oil Drilss.
Saturday – No Elements on Saturdays.