Archive for December 2011 | Monthly archive page


One Rep Max Clean. Five Rounds For Time: 3 Pull Ups (This is very broad they can be strict, kipping, c2b or anything you want to work on) 6 HSPU 9 Box Jump Overs   Is there an advantage to knowing the WOD before you show up to class the next day? Or is it […]

Duck Walk

AMRAP in 15 min: 10 DB Thrusters 10 Lunge Steps 10 Turkish Get Ups 10 yard Duck Walk   Duck Walk and Turkish Get Ups? Interesting, weird, painful.  All of the above.  Sometimes you have to put yourself in uncomfortable scenarios in order to make yourself stronger.  Nice work on the “weird” today everyone.

Push It…

As Many Reps as Possible: Box Jumps Wall Ball SDLHP Plyo Push Ups   Beau and Mack going hard in the cold 8am.  Nice work guys.

Thank You to All…

Dear CrossFit Family, I just wanted to say thank you to everyone for thinking about Nick, Alicia and I for christmas.  You guys are all to generous.  On behalf of all of us I just wanted to tell you all how much we really appreciate it.  I hope you all have a great Christmas with […]

And The Winner Is…

Mackensey Horne! Congratulations Mack, the all out effort in the last as couple weeks has paid off!

12 Drummers Drumming…

AMRAP in 24 min:  12 Ball Slams 12 Pull Ups 12 Power Clean 99/66# 12 Air Squats 12 Burpees + Run 400m. with Partner Sorry no cool pictures of the workout today!! I wish I did though cause this workout was awesome!!! Thank you to all who came, made my day!!

Eleven Pipers Piping…

AMRAP in 11 min: 25 Double Unders 11 Wall Balls 11 Box Jumps   Tommy E. going big on Box Jumps!!

Day 5 Competition…

The final competition ended in style! Max Double Unders in 2 min: Women’s: Lauren- 82 Barbara- 69 Jolena- 62 Mens: Dustin- 162 Nick F.- 102 Geoff- 86 Congratulations to Jill for her first Double Under!

CFVOM Sweatshirts now available!!!

Come get your CFVOM hoodie for the cold winter!  $40.00+ tax Sweatshirts made by Creative Minds Clothing. Check out what their work it is awesome. Great people, making great stuff. Thanks again guys!  

10 Lords-a-Leaping

AMRAP in 10 min.:  10 Push Ups 10 Sit Ups 10 Air Squats *Every two minutes broad jump ten yards. Seven jumps max.