We are OFFICIALLY moved in!!

Thanks to Rick Hall, Kevin Norman, Kyle Smith, Doug Berry, Steve Conrado , Habb Wells , and Brock Reese for your help today in getting the wall torn out and the pull-up bars moved over. Thanks Mike Newswander and Steve Smith for your help cleaning up.  It would have been a LONG day without all of your help. 

I also appreciate Jerry Hall (Hall Drywall) and Scott Willmore (Lone Pine Paint) for getting in and making the sheet rock and paint happen so quickly.  Thank you for both a job well done!! 

Brock, Steve, Habb, Rick, Kevin and Kyle helping reinstall the pull ups bars in our new space.

My friends our new space is READY for Monday!!

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1 min max rep pull-ups
1 min rest
2 min max rep sit-ups
1 min rest
3 min max rep box jumps (20″/24″)
1 min rest
2 min max rep sit-ups
1 min rest
1 min max rep pull-ups

Add total reps from each movement for your total score.

New space is getting CLOSE!!

Just wanted to update everyone on the progress we’re making on our expansion. The wall that needed to be sheet rocked was prepped (see picture above), the sheet rock was hung and the mud and tape applied (thanks Jerry Hall and crew for a quality and quick job!!). The painter will be in tomorrow morning and begin the paint prep and application. He will be finished up sometime Friday. Saturday after the WOD we will pull out the pull-up bars and then tear down the wall…for time, only joking 😛 – But bottom line we’ll be in the new space by Monday of next week. I just want to thank all of you who come consistently, work hard and do things you never thought possible. You are CrossFit and truly make our box the great place that it is!!

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(4x)
24 Double Unders (4:1 Singles)
12 Kettle Bell Swing
6 Plate Push-ups (or toe push-ups if you are doing push-ups from your knees)

Article of the day: A reversal on carbsFat was once the devil. Now more nutritionists are pointing accusingly at sugar and refined grains.”

“The country’s big low-fat message backfired,” says Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health. “The overemphasis on reducing fat caused the consumption of carbohydrates and sugar in our diets to soar. That shift may be linked to the biggest health problems in America today.”

Read the complete article here.

What lies behind us and what lies before us are tiny matters compared to what lies within us. ~Ralph Waldo Emerson