December 17, 2013

A black and white logo for crossfit kids program.

Strength: Power Snatch 5,5,5 *Each set with increasing weight. **New members work technique MetCon: 30 Double Unders 7,6,5,4,3,2,1 Power Snatches (95/65)  

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December 19, 2013

A woman is lifting some weight in the gym

Warm Up: 15-12-9 Push Press Mountain Climbers Strength: “Bear Complex” Power Clean Front Squat Press Back Squat Press *Perform complex 7x without taking hands off the bar **Work to heaviest set as possible See video for clarification (and a little insight to what you’ll be doing today:) http://www.youtube.com/watch?v=0WOP9J7QPwI  

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December 23, 2013

A woman is doing pull ups in the gym

A couple of notes: 1) We are having some problems with the client management tool right now that is not allowing some members to sign up for classes.  If this is happening to you please just send me an e-mail to let me know which class you would like to attend and I’ll sign you…

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December 24, 2013

Two men are holding a pair of barbells.

After speaking with the client management service we should be back up and running for those of you who have had problems logging in.  If you do have any problems moving forward please bring them to our attention and we’ll take care of them. If you don’t get a chance to come in today April…

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December 27, 2013

A woman is smiling while on the treadmill.

Saturday is the last day to bring a friend to the Free Community class, which enters you to win a gift card of your choice!!   Bring a Friend, or make one!   Warm Up: 3 Rounds 10 Box Jumps 20 Jumping Jacks 10 Pull ups   WOD: 4 Rounds 10 Deadlift (225/155) 15 Burpees…

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December 30, 2013

A gym with many ropes hanging from the ceiling.

We’re coming up on the end of 2013 and I hope it was as great a year for you as it was us.  I spoke at the Christmas party this past weekend about how much I love what I do and how happy both April and I are about deciding to open the doors of…

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December 31, 2013

A group of people in the gym doing squats.

Skill: Turkish Getup MetCon: 2 min of work, 2 min of rest. KB Clean and Jerk SDLHP KBS  Double Unders **Score is total number of reps  

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