Front Squats…

Front Squat strength work today, impressive all across the board.

For Time:

Run 800 m.  

Then Three Rounds:

20 Ball Slams

20 Box Jumps

20 Flutter Kicks 4 count

Presidents Day Weekend…

Happy Birthday to Nick P. this weekend and in celebration of this everyone gets a three day weekend! Alright!

The Schedule for Monday will be as follows:

8 am



ONLY THESE THREE CLASSES ALL DAY!  Make sure you plan accordingly! Have a great weekend!


The CrossFit Open begins in ONE WEEK!

I can not believe the season is already upon us, but I could not be looking forward to it anymore! Thank you to Alicia, Nick P, Nick F, Jeff, Geoff, Jolena, Anthony, and Dustin for singing up for the open so far.  Just remember we will be doing the workouts at our gym weekly regardless if you sign up or not, so you might as well have some fun with it! Trust me the season is a lot of fun and I can not wait until our box gets to experience it!

There is still time to sign up! Don’t be afraid!  If you CrossFit there is one thing you know for sure, pain and fear don’t help anything so you might as well go for it!


Today was a challenge with “DT” but everyone stepped up to the plate and went at it hard. It was a good day.

Five Rounds For Time:  

12 Deadlifts

9 Hang Power Cleans

6 Push Press


Games Site…

If you are wanting to sign up for the open but are not sure where or how to follow this link then click on the SIGN IN button on the top right and follow the prompts!

Breaking Barriers…

Today was an awesome day for a lot of people.  Wether we were working on a new skill or trying to fine tune an old one, everyone stepped up to the challenge and pushed themselves.  It was really great to see everyone work so hard.

I know everyones legs are pretty much jello, so lets try this out today:

Five Rounds For Time:  

Run 400 m.

12 Deadlifts

12 Mountain Climbers 4 count

Handstand Wednesday…

Today we are going to go over hand stands and hand stand push ups! Maybe even some handstand walks if you are feeling extra spicy.


For Time: 


40 Pull Ups

50 KB Swings

60 Sit Ups

70 Burpees


The CrossFit Games…

Here is a perfect video to explain what the CrossFit Games are and what they entail.  If you have any questions about competing please talk to Nick, Alicia, or I!  We encourage everyone to sign up and compete!!!!

2012 CrossFit Games Preveiw

Superbowl Sunday Ribs?

Here is a recipe courtesy of, try it out super bowl sunday for a nice semi-paleo treat!!!




1/2 cup paprika
2 tablespoon salt
1 tablespoon dried ginger
1 tablespoon dry mustard
1 tablespoon black pepper
3 racks baby back ribs

Tropical BBQ Sauce, recipe follows

Whisk all ingredients together.

For the ribs:


Rinse and dry ribs. Place on a clean cutting board and pull off the membrane, the thin fatty skin that lines the underside of the ribs. Trim the ribs of excess fat and meat. Liberally season both sides of the ribs with 1/4 cup of the tropical dry rub. Wrap ribs in plastic wrap and refrigerate for at least 8 hours so flavors can permeate.

Preheat grill to 200 to 225 degrees F using charcoal and indirect heat.

Place ribs meatier side down on the grill away from the flame. Cook the ribs 2 to 2 1/2 hours total, turning the ribs halfway through, until ribs bend.

Tropical BBQ Sauce:

1 1/2-inch knob ginger, finely chopped
1 jalapeno, stem removed
3 green onions, chopped
2 tablespoon olive oil
2 1/2 cups agave ketchup
1/2 cup pineapple juice
1/2 cup cider vinegar
1/4 cup maple syrup
1 teaspoon dry mustard

Salt and freshly ground black pepper

In a food processor, add the ginger, jalapeno and green onion. Pulse until they are finely chopped. In a medium saucepan, add the olive oil over medium heat. Add the ginger mixture and saute until tender. Combine the ketchup, pineapple juice, cider vinegar, maple syrup and dry mustard in a bowl and add to the saucepan. Season with salt and pepper. Let simmer for 10 minutes for the flavors to blend.

Super Bowl Weekend…

In celebration of the festivities this weekend we will be doing a CrossFit Football working tomorrow (Saturday).  I guarantee it to be challenging and heavy! As most CrossFit Football workouts are.