We are re-testing this week so put your game face on and hit a PR! If you haven’t turned in your food log please do so this week. Schedule change as well, sorry for those who liked the 6PM class but I didn’t have enough interest in it to keep it around, so I’m dropping it and changing the 5PM back to 5:15PM.
On a more exciting note, I have a kickboxing instructor lined up to teach a couple of classes per week. They will be 45min to an hour, and you’d want some light gloves to protect your hands. Here are the times he’s available:
Monday-Friday: 8AM-12PM
Monday/Wednesday/Friday: 8:45PM-Late
Tuesday : 4-6PM
If you are interested please let me know what times you’d like to see.
I want to have some Yoga classes scheduled as well, more info on that to come, again give some feedback if you’re interested and when you’d like to see it happen.




Our fitness challenge is coming to an end. Log your food until Friday and get it turned in this weekend. We will be testing next week, it will be programmed in just like our first week, so come ready to hit some new PR’s. Also, I know it’s short notice but the dexa body scan will be at Crossfit Antietam on Friday. Go to the link below to schedule an appointment. Any questions feel free to ask Missy or Daryl, thanks and good luck.
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells