January 10, 2019

Move Well, Push Hard, and Claim your Opportunity.  

For some of us yesterday went really well, for others the lifting was good but the gymnastics was a struggle, or the other way around.  For some, it all sucked.

But you're better today because you KNOW.  You're bet...

December 14, 2018

Awesome week in the books!

Barbell Warm Up

10 OTM

3R - 5 Power Snatches

3R - 3 Squat Snatches

4R - 1 Squat Snatch

WOD

9-7-5

Wall Climbs

Squat Snatches (135/95)

Box Overs (x2)(30/24)

November 8, 2018

It's been a great week of testing!  Today we're gonna tone it down a little bit and continue our long, fun, Thursday beat downs!

While the focus of this next cycle is Gymnastics we're also going to take the opportunity to lower the barbell weights and practice cycling r...

October 3, 2018

Keep up the hard work!  Everyone is moving well and putting in a solid effort!

DB Warm Up

20 Presses

20 Lateral Raises

10+10 Flys and Rows High

10+10 Flys and Rows Low

20 Pull Overs

20 DB Swings

20 Snatches (10 Power, 10 Squat)

20 Thrusters

20 Sit Ups

5x3 Bench Press (80%)

Lifting

...

September 28, 2018

Another amazing week comes to a close!  

The Next Spark! 6 Week Challenge starts Monday at 7:30pm.  If you know someone interested they need to contact me today to sign up!

Barbell Warm Up (Empty Bar)

20 Shoulder Presses 

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 G...

September 21, 2018

Another week in the books!  And another week closer to our October strength month - get ready to put in serious work!

Barbell Warm Up (Empty Bar)

20 Shoulder Presses 

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings

10 Front Rack Stretches

20 Thrusters

WOD

18 AMRAP

3...

August 29, 2018

It's been a tough couple days...but we don't do this because it's easy!

DB Warm Up

20 Presses

20 Lateral Raises

10+10 Flys and Rows High

10+10 Flys and Rows Low

20 Pull Overs

20 DB Swings

20 Snatches (10 Power, 10 Squat)

20 Thrusters

20 Sit Ups

WOD

10 Min Windows, Rest in the rema...

August 21, 2018

Busy day at the gym yesterday!  Keep showing up and doing work!

KB Warm Up

30 KBS

2R: 5 Presses + 50; OH Walk Each Side

20 Goblet Squats

20 Single Arm Swings

20 Around the Worlds

20 Halos

10 Windmills

WOD

50 Double Unders

20 KBS (1.5/1p)

40 Lunges

30 Pull Ups

20 T2B

10 Wall Climbs

3 A...

August 3, 2018

HAPPY 7 YEARS!  We'll be celebrating this afternoon - 4:30 to 8:00pm.  No official classes in the afternoon but you're welcome to workout (and encouraged!) (5:45, 7A, 9:30 and 11AM as usual).

We'll be streaming The CrossFit Games (if the tech cooperates), grilling, and...

July 25, 2018

Get Comfortable being Uncomfortable.  We've got a couple of really fun weeks planned ahead to round out our Summer.  Find the Joy in the difficult things because nothing Worth doing is easy.

The Next SPARK! 6 Week Challenge starts August 13 - Tell your friends!

Body...

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