Category Archives: Uncategorized

May 23

HEROAnnouncements

Apparel Design: Help us design our next T-shirt and Tank! Click HERE to fill out the online form of what you think will make a cool shirt. You can even provide links to similar ideas for reference. Funny slogans, serious designs, it’s your call! We will do our best to get it printed soon! Please put your suggestions in by May 22!

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Saturday CrossFit Classes

WOD will be posted on the whiteboard! Grill-out will begin after 9:15 class. Please bring your own food to be grilled and beverages! 

 

 

May 22

Join us Saturday morning for a Memorial Day Celebration at the gym! Regular class times.

Join us Saturday morning for a Memorial Day Celebration at the gym! Regular class times.

Announcements

Apparel Design: Help us design our next T-shirt and Tank! Click HERE to fill out the online form of what you think will make a cool shirt. You can even provide links to similar ideas for reference. Funny slogans, serious designs, it’s your call! We will do our best to get it printed soon! Please put your suggestions in by May 22!

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Friday CrossFit Classes

Rx: 4×2 Clean & Jerk @ 8 RPE Superset with 10 strict pull ups. Then, Teams of 3 complete for time, 175 P.S.(25/35), 25 (15′)Rope climbs, 115 thrusters (35/50)

Gold: 4×3 Clean & Jerk @ 8 RPE Superset with 5 strict pull ups. Then, 175 P.S.(25/35), 25 (15′)Rope climbs, 115 thrusters (35/50)

Silver: 4×5 Clean & Jerk @ 8 RPE Superset with 1 strict pull ups. Then, 175 P.S.(25/35), 25 (15′)Rope climbs, 115 thrusters (15/20)

Endurance: 2x 800m sprints

Post-WOD: Ab Wheel 3×10

 

May 21

CrossFit 2.2 "Ramones" Shirt. Available for pre-order soon!

CrossFit 2.2 “Ramones” Shirt. Available for pre-order soon!

Announcements

Apparel Design: Help us design our next T-shirt and Tank! Click HERE to fill out the online form of what you think will make a cool shirt. You can even provide links to similar ideas for reference. Funny slogans, serious designs, it’s your call! We will do our best to get it printed soon! Please put your suggestions in by May 22!

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Thursday Open Gym

Open Gym Hours: 5am-10am; 2:00pm-6:30pm

Mobility Class: 5:30am and 5:00pm

Skills Class: 6:00am and 5:30pm

 

May 20

Help us come up with the coolest summer CrossFit 2.2 shirt! Click the link below to fill out the online form!

Help us come up with the coolest summer CrossFit 2.2 shirt! Click the link below to fill out the online form!

Announcements

Apparel Design: Help us design our next T-shirt and Tank! Click HERE to fill out the online form of what you think will make a cool shirt. You can even provide links to similar ideas for reference. Funny slogans, serious designs, it’s your call! We will do our best to get it printed soon! Please put your suggestions in by May 22!

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Wednesday CrossFit Classes

Rx: EMOM for 7 min. 3 Back Squats @ 8 RPE. For time:
15 muscle-ups
1 squat clean (60/95)
1 squat clean (65/100)
1 squat clean (70/110)
1 squat clean (75/115)
1 squat clean (80/120)

Time cap: 6 minutes

Gold: EMOM for 7 min. 5 Back Squats @ 8 RPE. For time:
15 CTB
RX minus 20 k

Silver: EMOM for 7 min. 5 Back Squats. For time:
15 pull-ups
5 squat clean (25/35)

Endurance: 5x1min on sled pulls at body weight.

Post-WOD: 5×20 V ups

 

May 19

Join us TONIGHT at 6:30pm for an informational meeting about our 30 Day Nutrition Challenge! Sign-Up information below!

Join us TONIGHT at 6:30pm for an informational meeting about our 30 Day Nutrition Challenge! Sign-Up information below!

Announcements

30 Day Clean Eating Challenge: Join us May 19th at 6:30pm for an informational meeting on a 30 Day Clean Eating Challenge We will have consultants from Arbonne coming in to go over a detailed diet plan for you to follow that is in conjunction with the Zone diet! We will not have a Beginners WOD that eveningSign-up HERE!

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Tuesday CrossFit Classes

Rx: 5 x 1 P.S. + Snatch @ 8 RPE Superset With Post WOD. Then, 5 rounds for time of:
25-calorie row
16 chest-to-bar pull-ups
9 strict deficit handstand push-ups

Time cap: 16 minutes

Gold: 5 x 2 P.S. + Snatch @ 8 RPE Superset With Post WOD. Then, 5 rounds for time of:
25-calorie row
16 pull-ups
9 strict handstand push-ups

Silver: 5 x 5 P.S. Superset With Post WOD. Then, 5 rounds for time of:
25-calorie row
16 Jumping pull-ups
9 push-ups

Endurance: 5 x Pro Agility, 3x300yd shuttles.

 

Post-WOD: Back Lever on bar 3x max effort

 

May 18

Congratulations to Julie, Andrew and Janine on completing the GoRuck challenge over the weekend!

Congratulations to Julie, Andrew and Janine on completing the GoRuck challenge over the weekend!

Announcements

30 Day Clean Eating Challenge: Join us May 19th at 6:30pm for an informational meeting on a 30 Day Clean Eating Challenge We will have consultants from Arbonne coming in to go over a detailed diet plan for you to follow that is in conjunction with the Zone diet! We will not have a Beginners WOD that evening. Sign-up HERE!

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Monday CrossFit Classes

Rx: 3 OHP EMOM for 5 minutes. Then for time: 1 mile run buy in, then 5 rounds of 4 muscle ups, 6 hang power cleans (60/85), 8 Shoulder to Overhead (60/85). 26 minute cap

Gold: 5 OHP EMOM for 5 minutes. Then for time: 1 mile run buy in, then 5 rounds of 4 CTB, 6 hang power cleans (40/60), and 8 Shoulder to Overhead (40/60)

Silver: 5 OHP EMOM for 5 minutes. THen for time: 1 mile run buy in, then 5 rounds of 4 pull-ups, 6 hang power cleans (30/40) and 8 Shoulder to Overhead (30/40)

Endurance: 50 Barbell Thrusters

Post-WOD: Hanging Wipers 3×8

 

May 16

Food Drive

8:00am class ONLY today. We will be running all food donations to the HACAP Food Reservoir. Thank you for your donations!


Announcements

30 Day Nutrition Challenge: Join us May 19th at 6:30pm for an informational meeting on a 30 Day challenge the gym will be doing as a group! We will have consultants from Arbonne coming in to go over a detailed diet plan for you to follow that is in conjunction with the Zone diet! We will not have a Beginners WOD that evening. Sign-up HERE!

HACAP Food Drive: Help us donate non-perishable foods and haul them to the local HACAP center May 16th! Bring in canned goods or other non-perishable foods and leave them in the container by the front door.

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Saturday CrossFit Classes

 

 

Rx: Food Drive Run!

May 15

Strong.

Announcements

30 Day Nutrition Challenge: Join us May 19th at 6:30pm for an informational meeting on a 30 Day challenge the gym will be doing as a group! We will have consultants from Arbonne coming in to go over a detailed diet plan for you to follow that is in conjunction with the Zone diet! We will not have a Beginners WOD that evening. Sign-up HERE!

HACAP Food Drive: Help us donate non-perishable foods and haul them to the local HACAP center May 16th! Bring in canned goods or other non-perishable foods and leave them in the container by the front door.

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Friday CrossFit Classes

Rx: 5×1 Clean and Jerk @10 RPE Superset w/ 5yd HSW. The, 21-15-9 SDLHP (40/60) and CTB.

Gold: 5×2 Clean and Jerk @ 10 RPE Superset w/ 5yd HSW. The, 21-15-9 SDLHP (30/40) and pull ups.

Silver: 5×5 Clean and Jerk Superset w/ 1 Wall Walk. The, 21-15-9 SDLHP (10/20) and pull ups.

Endurance: 3x300yd shuttles

Post-WOD: 50 TTB

 

May 14

Aimee Jones coaching up a huge 9:30am class

Aimee Jones coaching up 9:30am

Announcements

30 Day Nutrition Challenge: Join us May 19th at 6:30pm for an informational meeting on a 30 Day challenge the gym will be doing as a group! We will have consultants from Arbonne coming in to go over a detailed diet plan for you to follow that is in conjunction with the Zone diet! We will not have a Beginners WOD that evening. Sign-up HERE!

HACAP Food Drive: Help us donate non-perishable foods and haul them to the local HACAP center May 16th! Bring in canned goods or other non-perishable foods and leave them in the container by the front door.

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Thursday Open Gym

Open Gym Hours: 5-10am, 2:00-6:30pm

Mobility Class: 5:30am, 5:00pm

Skills Class: 6:00am, 5:30pm

A.
-5×5 Band assisted or strict pull-ups with 5 sec hold at the top and slow lower down.

B.
-5x30sec Ring support with rings turned out and elbows locked.

C.
-Using box, elevate toes and hold back swing position on rings for 20 seconds x 5 sets. Back should be arched.
-5×5 sets of ring swings focusing on getting the heels up in the back swing.

 

May 13

Join us Tuesday, May 19th at 6:30pm for an informational meeting about our 30 Day Nutrition Challenge! Sign-Up information below!

Join us Tuesday, May 19th at 6:30pm for an informational meeting about our 30 Day Nutrition Challenge! Sign-Up information below!

Announcements

30 Day Nutrition Challenge: Join us May 19th at 6:30pm for an informational meeting on a 30 Day challenge the gym will be doing as a group! We will have consultants from Arbonne coming in to go over a detailed diet plan for you to follow that is in conjunction with the Zone diet! We will not have a Beginners WOD that evening. Sign-up HERE!

HACAP Food Drive: Help us donate non-perishable foods and haul them to the local HACAP center May 16th! Bring in canned goods or other non-perishable foods and leave them in the container by the front door.

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Wednesday CrossFit Classes

Rx: EMOM 7min. 1 OHP. 5 RFT of 10 HPC(60/85), 20 box jumps (24), 30 Wall balls (14/20), and 400m run. 24min cap

Gold: EMOM 7min. 3 OHP. 5 RFT of 10 HPC(45/70), 20 box jumps (20), 30 Wall balls (14/20), and 400m run. 24min cap

Silver: EMOM 7min. 5 OHP. 5 RFT of 10 HPC(15/20), 20 box jumps (20), 30 Wall balls (10/14), and 400m run. 24min cap

Endurance: 5rft 30 double unders and 1 rope climb

Post-WOD: 5×10 GHD Sit-Ups

 

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