Monday, January 26, 2015

25th January 2015 by Mike


Have you heard, it might snow? If it’s starts to pick up at the end of the day, check the website and Facebook page for updates!!! We all might be snowed in on Tuesday am, check the sites before driving in!!!!


“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Sunday, January 25, 2015

24th January 2015 by Mike

imageHappy 22nd Birthday to Zack – who turned 22 on Tuesday and to Casey who turns 22 today!!! They are a pretty darn cute couple too!!!


Teams of 2

22 Minute a.m.r.a.p

22 Push Press 115/85#

22 Box Jumps 24/20″

22 Burpees

22 Knees to Elbows

Saturday, January 24, 2015

23rd January 2015 by Mike

imageThe weather is looking a little sloppy for the day, please check the website or FB page before you drive in. Stay safe!


For Time:

30 Med Ball Cleans, 20/14#

30 Ring Dips

30 Med Ball Cleans, 20/14#

30 Chest 2 Bar Pull Ups

30 Med Ball Cleans, 20/14#

30 Push Ups

30 Med Ball Cleans, 20/14#

Friday, January 23, 2015

22nd January 2015 by Mike


Save the Date! Find a partner to compete!! Volunteer to help!!!

Two Person, male/female Team Competiton.

Saturday, April 18, 2015

Every competitor gets a T-shirt, prizes given to top three teams in each division.

Spread the word to fellow Crossfitters!

Register Here:


10 minutes to establish a 3 rep max “heavy” clean

followed by:


50-40-30-20 and 10 rep rounds of:

Save the Date!!!

22nd January 2015 by Mike



Two Person Male/Female Competiton!!!

Saturday, April 18th, 8:00am

RX, Scaled and Masters Teams!!

If you do not want to compete, we would love some volunteers and judges!