Week of January 23 through 28

January 22nd, 2017

Upcoming Events

Rep Your Gym Partner Competition – Saturday, February 18th – Register here.
2017 CrossFit Open – February 23 through March 27 – 5 WODs / 5 Weeks – 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 – “Start the Engine” D/Us & Burpees / Cleans.
Tuesday – Deadlift / Class-wide WOD w/ Indian S/Us, Russian KBS, Squats, Lunges, Wall Ball & MBSC.
Wednesday – Ft. Squat / WOD w/ an Indian-situp, Burpee & Box Jump combo.
Thursday – Bench Press / FGB w/ KB movements, DB movements & Hang Cleans.
Friday – Push Press / Intervals of Wt. Pull-ups, Box Jumps, Sand Bags, and Rowing.
Saturday – Back Squat / Killer lunge WOD w/ Push-ups.

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 – “Start the Single Engine” Singles & Burpees.
Tuesday – Med. Long WOD w/ Russian KBS, KB Lunges & KB Presses.
Wednesday – 20 min. AMRAP w/ Leg lifts, Scissors, Flutter Kicks & Ball Slam Burpees.
Thursday – Interval WOD w/ Russian KBS, Push-ups, Ball Slams, MB Hang Clean & Air Squats.
Friday – Longer WOD w/ Rowing, Push-ups & Ab exercises.
Saturday – No Elements on Saturdays.