Workout of the Day

Saturday 02/09/13

Don’t Forget: Paleo Kick Off Meeting will be TODAY. Your choice of 8:30 am or 11:00 am.  Brandon and Tim will be hosting the meeting outside the gym and information will be taken in the office area.

Measurements, Weight and Photos will take place today if you attend a meeting. If you are unable to attend you have until Friday the 15th to get all information in. Remember $40 cash only to enter the contest.

Please note all information will be kept private and only your trainers will have access to it.

Happy Birthday Anna!

AMRAP 25:00
Teams of 2:
1 mile run
100 Flutter Kicks
100 Squats
100 Mountain Climbers
100 Burpees

*1 partner working at a time, runs and repetitions split however
*Must complete one movement before moving to the next


Workout of the Day

Thursday 04/26/12

Getting you kids ready for the Memorial Day Murph!

Run 1 mile
155 (110w) pound Clean and jerk, 21 reps
Run 800 meters
155 (110w) pound Clean and jerk, 21 reps
Run 1 Mile
*Post loads and times to comments

-Compare to 05/20/11
-Scales: 800m run, 400m run, weight/reps

Why do we do Hero WODs?: Fallen but Never Forgotten

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Workout of the Day

Saturday 03/03/12

*Come watch those competing in the CrossFit Open work-out at 10:00am today!

*Paleo Results will be announced Monday (Sorry for the delay there were some time issues!)

In teams of 2 complete As Many Reps as Possible in 20:00:
1 Mile Run
100 Flutter kicks
100 Squats
100 Mountain Climbers
100 Walking Lunges
100 Burpees
*Post times to comments
-1 person working at a time during movements
-50 reps each broken up however
-Must finish first movement before going to the next

James doin work!
Workout of the Day

Wednesday 02/22/12

Paleo Challenge Work-out Re-test! Don’t forget challenge participants need to be weighed, measured, and have their pics taken!
Also, those who registered for the CrossFit Games Open must complete the work-out each Saturday at 10am. If you cannot make this time you must contact us in advance to do a make-up day!

AMRAP 1:00 Front Squats 135m/95w
1 Mile Run
*Post reps and mile time to comments
-COMPARE TO 01/10/12

Fundies party!