Getting married wouldn't stop us from posting our programming preview. Check out what's happening for the week! Monday chest day!  Class will start with a quick AMRAP to warm up the body and get a sweat going then we get swol with some heavy sets of 3 reps of bench press. Make sure to increase … Continue reading Programming Preview – 8/19/18

The 2019 Open is still a while away but it’s never too soon to throw a past open workout into the mix. Monday we will get after Open 12.4. This one is a chipper style amrap that starts with the girl WOD “Karen” and is sure to challenge you with the movements to follow. It’s … Continue reading Programming Preview 8/12/18

Here is a peek of what our programming looks like this week! Monday we have 5 rds of 2 min intervals working for max reps of heavy single arm DB snatches. Before you can gain reps on the snatches you’ll first have to get through some bar muscle ups and double unders. Tuesday we will … Continue reading Programming Preview – 8/4/18

Many forms of cheating exist in sports and CrossFit is no exception. Sadly even in the everyday CrossFit box cheating occurs. Although we aren't going to the games we still see what we do inside these 4 walls as a sport and we take cheating seriously. While some people are working hard completing every workout … Continue reading Good Character

Here is your programming preview for the week.  Monday is our final Hero WOD for the Month but not the last one you will see. Josie For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of:  30 burpees  4 power cleans  6 front squats Then, 1-mile run Men: 155 lb. Women: 105 lb. … Continue reading Programming Preview – 7/29/18

Commitment paired with consistency  guarantees success. This is universal for many aspects of life not just fitness. There are very few legitimate excuses to put your health on hold. All 52 weeks of the year bring challenges but none are worth putting your health on the back burner. Whether you are coming into the gym … Continue reading Programming Preview – 7/22/18

Last weeks hero WOD was a beat down that many of us (including myself) haven't fully recovered from. This week we will dial back the intensity slightly early on in the week to allow some recovery for our 3rd week of hero WODs. Although Mondays WOD will follow the classic 21, 15, 9 rep scheme … Continue reading Programming Preview – 7/15/18

Week 2 of July brings a nice balance of heavy/ light,  long/ short and fast paced/ chipper style workouts. Plenty of variety for everyone! Don't forget to get your bingo squares checked off, the month is going to fly by! We will be starting the second week of July with some strength work. Snatch is … Continue reading Programming Preview 7/8/18

For the month of July get ready for some hero WODs. Once a week for the entire month we will pay our respects to 5 different hero's that have had a WOD dedicated to them. The 4th of July will be the first. Monday is going to start hot and fast! 21, 15 , 9 … Continue reading Programming Preview 7/1/18

Make sure to get your sleep tonight, and bring your running shoes tomorrow! Monday is a regional event, and a long one! Triple 3 For time 3000 meter row 300 double unders 3 mile run We will need most of the class to do this so come in early to do any extra mobilization you … Continue reading Programming Preview 6/24/18