Posts tagged Potluck
Fall back and Schedule changes
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Don’t forget we set our clocks back this weekend and the schedule changes that will take effect this coming week -

We have changes to our schedule upcoming, please take note. Changes effective 11/05

*6am classes will start at 5:30am Monday - Friday

*Cardio classes will only be Tuesday and Thursday 8-8:30pm and Saturday 8-8:30am

*Olympic Lifting classes canceled, new program/class T.B.A.

Workout 11/03/2018

Teams of 2 - 3 rounds for time

50 Dumbbell Devils Press (50#/35#)

50 Burpee

*Each partner must complete 200 meter Farmers carry during burpees

Solid rack
Jay working a pause squat with Kettlebells 

Jay working a pause squat with Kettlebells 

Jay warming up with double kettlebells for the pause front squats yesterday. She is in a solid bottom position with her squat and rack position. We can always get creative with different implements to load with other than a barbell. If that's for injury or just to change the stimulus, come try out all of our fun toys.

Workout 05/02/2018

Every 5 minutes x 4 rounds

25 Wallball (30#/20#)
Sprint 400 meters

*Score each round for time, scale to a load/distance you can complete unbroken

April PR's!
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Great job on filling up the PR board with your accomplishments from April. We are starting May off with some challenging workouts, let's keep the progress going and see what you can accomplish! 

Workout 05/01/2018

A - Front Squat (pause 2 seconds at bottom)

2-2-2-2-2

B - "Baseline"

For time:
• Row 500m
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups

Party this Saturday
Member appreciation party and 1-arm toss tournament this weekend!

Member appreciation party and 1-arm toss tournament this weekend!

Don't for get we have our member appreciation party and 1-arm toss tournament this Saturday starting at 5pm. We will have a food truck serving up delicious tacos on us. Feel free to bring any side dishes or friends and family, the sign up for the 1-arm toss tournament will close on Thursday so we can get the brackets ready. Looks like we have 20 teams signed up!

Workout 04/24/2018

As many rounds as possible in 18 minutes

8 Right Arm Dumbbell push press (50#/35#)
8 Left Arm Dumbbell push press
8 Lateral Box Jump (24"/20")

*Start with and every 3 minutes
complete 10/7 calorie row

Good luck and farewell

Come out this Friday at 7pm to wish Diane good luck as she will be leaving early next week to get her final preparations done for the 2017 CrossFit games. On top of getting ready for the Games she is picking everything up and moving out of state. We will have a potluck BBQ, grill will be available for use, come by and say good luck.

Workout 07/11/2017

2 rounds for time

Run 800 meter

50 Wall ball (20#/14#)

*Scale to complete wall balls within 2 sets or unbroken

Recipe of the week - Dairy free fudge pops
Recipe of the week - Dairy free fudge pops

Recipe of the week - Dairy free fudge pops

Recipe of the week - Dairy free fudge pops

Click here for the recipe

*Construction starting 05/08 in our parking lot - the asphalt around our building will be getting re paved starting Monday 05/08. Phase 1 will take about 5 days, parking and getting to the gym may be affected. 

Workout 05/07/2017

A - Every :90 seconds for 15 minutes

1 High hang clean + 1 below the knee clean + 1 clean

B - 2 rounds for time

50 Air squat

50 Sit-up