Monday, August 31st

There is simply no other exercise, and certainly no machine,
that produces the level of central nervous system activity,
improved balance and coordination, skeletal loading and
bone density enhancement, muscular stimulation and growth,
connective tissue stress and strength, psychological demand and
toughness, and overall systemic conditioning
than the correctly performed full squat.


Coach Rippetoe.....

Monday, August 31st

Saturday, August 29th

Our long, lost friend Kelly Seevers sent us a challenge today from overseas!
The challenge was (150 KB swings) or (30 tire flips)or (feed the baby pizza)! I opted for feed the baby pizza BUT Rory took the challenge of 150 KB Swings. She used the 25lb bell and did the challenge in 9:50! Great work Rory!

We miss ya Kelly Vanderbelt Seevers!

Saturday, August 29th

Friday, August 28th

Thanks for the comments..It's nice to know you guys are veiwing the blog. We are looking for a better camera so the action pics will be clearer and better for posting!! Thanks for your hard work and support!!

Friday, August 28th

Thursday, August 27th

Is anyone looking at this??? Please post name in comments!

Thursday, August 27th

Wednesday, August 26th

Wednesday, August 26th

Tuesday, August 25th

August 25th, Tuesday

1. cals 2x

2. planks
l,c,r twists

3. "WOD"
15 OH KBS
10 Push Press
5 Burpees
5 X For Time

*women 35 kb 65 pp
*men 50 kb 95 pp

Monday, August 25th

Friday, August 20th

1. Cals 2x

2. Planks
R,C,L sit ups
30 sec work intervals
30 sec rest
4 X

3. "Karen"
150 wall ball shots
For Time

Rory 7:56*
Nico 8:27
Jackie 8:27*
John 8:34*
Amber 9:37
Monica 8:32
Denese 9:52*

* 12 lb women
* 20 lb men

Wednesday, August 19th

1. cals 2x

2. "WOD"
Thrusters
Burpees
Knees to Elbows
10-9-8-7-6-5-4-3-2-1-

once for time

Melissa 14:44
Maggy 16:00
Tammy13:37
Nico 14:45
Jackie 16:26
Monica 16:37

Thursday, August 20th

August18th, Tuesday

August 18th Tuesday

Ausust 17th, Monday

August 17th, Monday

August 14th, FRIDAY

WHOLE' LOTA TABATA

August 14th, FRIDAY

August 13th, Thursday

WOD

Run 2.5 (with hills outside)



Holly 27:41
Niki 27:24
Mike 27:15
Monica 25:37
Tammy 24:37
Jackie 25:00
Nic 33:03

August 12th, Wednesday

Great work today guys! Keep it up! It works if you work it!!

Aug 12th Wednesday

August 11th, Tuesday

1.cals x2

2." Blackjack"
Push ups- Sit-ups
20-1
19-2
18-3
17-4
16-5
15-6
14-7
13-8
12-9
11-10
10-11
9-12
8-13
7-14
6-15
5-16
4-17
3-18
2-19
1-20

Once for time

August 11th

August 10th, Monday

The first few months of pregnancy have been rough on me physically as mentally. I have been dealing with fatigue, nausea, and the reality that my body is and will continue to change. I am feeling better as far as the nausea. I am also doing my best to find balance with with exercise restrictions. I have not been around the studio as much but I am hoping, now that the nausea is better, I can return to a more normal schedule.

I know how much some of you like the blog so I am going to keep it up dated as I have found a way to do it from my phone...just in case! I am very proud of all of our CROSSFITTERS. I commend you all! I know for personal experience how hard the work can be....Stay strong!

Click the pic below for todays WOD.

August 10th