Wednesday, April 23, 2014

22nd April 2014 by Mike

A big congratulations is in order for our Masters ladies!!! They  just completed a grueling four days of intense WODs for the Master Qualifiers. All three ladies did amazing!! There were some PR’s on the one rep max cleans, Donna getting 135#, Meryl 110# and Lori 85#. Other amazing achievements was Lori getting 50 pull ups – more than she has ever gotten! Donna made the handstands look very easy and let’s not forget her 21 STRICT muscle ups in the Amanda WOD. Donna has not even come close to her potential in CrossFit, stay tuned! Meryl, what can we say, constantly proving that age is just a number. She plowed through the WODs at age 65 like a champ, always with a strategy and wanting more!!! Donna finished 31st in the world, Meryl 39th in the world and Lori 63rd in the world! Thank you ladies for your hard work, determination and inspiration.  We look forward to many more with you!


In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls

Day 10 Challenge

3 Rounds

10 Wall Balls

45 seconds Plank

Tuesday, April 22, 2014

21st April 2014 by Mike


Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30 Push ups

Day 9 Challenge

Tabata Planks and Wall Balls

Coach will help with calling out the time!!! 20 seconds of work 10 seconds of rest, 4 minutes so plank and 4 minutes of wall balls.

Monday, April 21, 2014

20th April 2014 by Mike

We are open for regular hours today!


1 – 1 – 1 – 1 – 1

Squat Snatches

followed by:


9-7-5 reps for time of:
135-lb. squat snatches


Sunday, April 20, 2014

19th April 2014 by Mike



Teams of 2 for time:

Partner A Run 800 meters

Partner B Row 1000 meters

once both have completed:

Partner A 50 Back Extensions

Partner B 30 Toes to Bar

once both have completed:

repeat above with Partner A doing what Partner B has done, until both have done all movements!

Day 7 Challenge

Plank for time – max effort

20 Wall Balls (use heavier ball)

Saturday, April 19, 2014

18th April 2014 by Mike

We are in the thick of our Masters Regionals this weekend. Lori, Donna and Meryl have been focusing on their WOD’s that must be completed by Monday evening. Great job done by all three incredibly strong women. Just to make it this far is amazing and we are very proud!!!

The WOD today are some of the movements that they have to do in their WODs.


1 Rep Max Clean

followed by:

4 Rounds for Time:

10 Pull Ups

20 WallBalls

30 seconds Plank

Your challenge is built into the WOD today, if you do not make it to the gym today, at least do 4 rounds of 30 sec. planks, followed by the cash out!

Cash Out:

Max Effort Plank