lifting weightsSTRENGTH – Clean and Jerk
12 min EMOM
1 Hang Squat Clean
1 Jerk
Increase load so that you are reaching a near max lift towards the end of the 12 min.

12 KB Swing (53#/35#)
15 Push-up
18 Sumodeadlift High Pull (75#/45#)
21 Cal Row


3-31-14 : 6 Powerful Ways CrossFit Changes Lives

Deadlift (225#/165#)
Lateral Jump Burpees

50 Wall Balls (20#/14#)

Deadlift (225#/165#)
Lateral Jump Burpees

CrossFit On Day: 6 min on 5 min rest 4 min on 3 min rest 2 min on – cover as much distance as possible
CrossFit Rest Day: 6 mile tempo run – 90% of 5k TT pace

Article of the Day: 6 Powerful Ways CrossFit Changes Lives

By now, we’ve all heard the negatives that seem to accompany CrossFit: it’s dangerous, it leads to injury, it makes you bulk up … but what about the other side of the coin? What is it about CrossFit that’s got everyone talking?

Many people who stumble into this world of CrossFit emerge as changed people. I’m not talking about the physical changes. (Though of course, they’re a bonus!) For CrossFitters, the greatest transformation is in the mind. I’d like to share some of the shifts I have witnessed firsthand, in everyday people, after two and a half years of running a CrossFit gym. Continue reading the article HERE

3-28-14 CrossFit Games Open Workout 14.5

Happy Birthday Gina Spackman.

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters

This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

3-28-14 OPEN 14-5


voice in your headHappy Birthday Candice Palmer

Clean and Jerk
10 min EMOM
1 Squat Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk

(3x) 1 min on 30 sec rest
Row for Cal
Double Unders/Jump Rope

Score all thee items seperatly

3-26-14 What happens to our foot when we wear traditional running shoes?

Happy Birthday Liz Cellan. Congratulations to Brandi who had her baby the evening of the 25th. Brandi and baby (7 lbs 7 oz. 20 inches long) are both doing well.  We are so happy for her!!

brandi's baby

1 min Hollow Rock
30 sec rest
90 sec Plank
1 min to complete
12 Good Morning (75#/55#)

Scapula Work
2 times through
3 Reach, Twist & Lift both right and left sides
15 Scarecrow (5#/2.5#)
10 Scap pushup
5 I, Y, T

12 min AMRAP
10 Box Jump (24″/20″)
7 Wall Balls (20#-10’/14#-9′)
4 Push Press (115#/85#)

Article of the Day: What happens to our foot when we wear traditional running shoes? – Read complete article HERE.