Mobility and MU work…

Friday March 16, we will be working on mobility and muscles ups.  We will be working hard to get everyone to closer to their first muscle up or more proficient at them! Please come in and enjoy a nice little lesson on muscle ups.  And for those not competing in Saturdays Open WOD, as always there will be a workout on the board.

Mobility Tips for 12.4…

Video Courtesy of K-Star and



Workout 12.4 is announced!

Make sure you sign up as soon as possible for a heat time that will work for you! We are filling up fast this week! Each heat can have up to two men and one women unless otherwise noted with an *.

Schedule thus far:

9:00- Jeff R., Jolena

9:20- Carlos, Barbara

*9:40- Nick P, Dustin P

10:00- Alicia,

10:20- Spenser,



The Heat Schedule for Saturday is as Follows:

*Each Heat will have Three or Four People in it.  Please text the gym phone or use our contact form to let us know what time you would like! Thanks

9:00- Carlos, Matt

9:30- Nick P., Dustin, Reann

10:00- Alicia,

10:30- Spenser, Isaac




Happy Birthday Alicia…

Happy Birthday to Coach Alicia,

Wednesday will certainly call for a fun, hard, and gymnastic filled workout!

Good Job today on the heavy deadlifts, staying tight and going big!

AMRAP in 15: 

8 Box Jumps

8 Burpees

4 Deadlifts


What will it be?  Twenty four more hours and we will see! Remember to sign up for a heat on Thursday Friday or Saturday.  Preferably Saturday, the more the better!

Saturday’s Heat Schedule Open WOD 12.2…

Here is the heat schedule for tomorrow, Saturday the 3rd.

Please give yourself enough time to get in there and warm up! And please come cheer others on! This will be an electric environment.

9:00- Carlos/Matt P.

9:20- Anthony/Jeff R.

9:40- Nick P./Dustin

10:00- Zach/Isaac

10:20- Nick F./Alicia

10:40- Spenser/ Nick Giusto

11:00- Paul

11:20- Barbara/Michelle

11:40- Amber


Saturday WOD Fest… 12.4

Saturday March 10 we will be running heats of the CrossFit Open Workout 12.4

Please come join in on the action or even stop by and cheer people on.

We will begin running heats at 9:00 am and will continually run heats of two men and one woman until everyone has gone.  Please sign up for a specific heat time ASAP, Thanks!


WOD:  12 min AMRAP:  

150 Wall Balls

90 Double Unders

30 Muscle Ups


For Total Rounds Complete: 

1 Power Snatch @70%

“Death by” Ball Slams



CrossFit Open Week One…

It was a fun week! Lots and lots of burpees!  Thank you to everyone for putting forth as much effort as possible.  It was amazing to see everyone push themselves so hard.  Can not wait to see what comes up this week!