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

 

May 12

Please remember that we are accepting food donations for a food drive for HACAP! Learn more on our Events page!

Please remember that we are accepting food donations for a food drive for HACAP! Learn more on our Events page!

Announcements

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.

May Challenge: 500 Strict Pull-ups

-Rx: Unassisted
-Gold: May use band, but it must be placed horizontally on the rig.
-Silver: May use band, but must be placed vertically on the rig.


Tuesday CrossFit Classes

Rx: 5×1 Snatch @ 10rpe Superset w/ postwod. 50-40-30-20-10 Air Squats and KB Swings (55/70)

Gold: 5×2 Snatch @ 10rpe Superset w/ postwod. 50-40-30-20-10 Air Squats and KB Swings (35/55)

Silver: 5×5 Snatch Superset w/ postwod. 50-40-30-20-10 Air Squats and KB Swings (25/35)

Endurance: 5x250m row

Post-WOD: 5×10 GHD sit-ups

May 11

Pam gettin' after Regionals Event #3 in the Saturday morning class!

Pam gettin’ after Regionals Event #3 in the Saturday morning class!

Annoucements

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.

May Challenge: 500 Strict Pull-ups

-Rx: Unassisted
-Gold: May use band, but it must be placed horizontally on the rig.
-Silver: May use band, but must be placed vertically on the rig.


Monday CrossFit Classes

Rx: EMOM for 10 min. 1 Back Squat @ 10 RPE. Then 3 RFT 30 double unders, 20 TTB, and 10 Strict HSPU. 8min cap

Gold: EMOM for 10 min. 3 Back Squat @ 10 RPE. Then 3 RFT 20 double unders, 10 TTB, and 5 Strict HSPU.

Silver: EMOM for 10 min. 5 Back Squat. Then 3 RFT 30 Single unders, 20 Knee ups, and 10 Push ups.

Endurance: Interval 1 mile run

Post-WOD: Back Ext Holds (3x15sec)

 

May 9

2015_RegWorkoutsGraphic_Ind

Announcements

Closed Mothers Day: There will be no Open Gym this Sunday! Go see your mother, tell her you love her and thank her for everything! That’s what we’re doing, too. Enjoy your day, moms!

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.

May Challenge: 500 Strict Pull-ups

-Rx: Unassisted
-Gold: May use band, but it must be placed horizontally on the rig.
-Silver: May use band, but must be placed vertically on the rig.


Saturday CrossFit Classes

Rx: For time, with a partner: 1 mile run (both partners will run the mile), 50 OHS (42/62), 100 GHD Sit-Ups, 150 Double Unders, 50 SDLHP (42/62), 100 Box Jump Overs (20/24). Time cap: 26 Minutes

Gold: Same as RX, weights (25/35)

Silver: Same as RX, weights (15/20)

 

May 8

mr.rodgersdeadliftshoes

Announcements

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.

May Challenge: 500 Strict Pull-ups

-Rx: Unassisted
-Gold: May use band, but it must be placed horizontally on the rig.
-Silver: May use band, but must be placed vertically on the rig.


Friday CrossFit Classes

Rx: Deadlift 3×3 @ 7RPE Superset with OHP 3×3 @ 7RPE. Then, AMRAP 20min. score is total reps. Run 400m and max Ring Dips. Refer to 12/6/2013

Gold: Deadlift 3×3 @ 7RPE Superset with OHP 3×3 @ 7RPE. Then, AMRAP 20min. score is total reps. Run 400m and max Ring Dips.

Silver: Deadlift 3×5 @ 7RPE Superset with OHP 3×5 @ 7RPE. Then, AMRAP 20min. score is total reps. Run 400m and max Ring Dips.

Endurance: 200yd bear crawl.

Post-WOD: Ab Wheel 3×10

 

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