Archive for May, 2011

Memorial Day Hero Mash-Up

Monday, May 30th, 2011

Remember the Fallen : Murph, Michael, JT, and Jason. 1 mile run 50 back extension 50 sit ups 21 hand stand push ups 21 ring dips 21 push ups 100 air squats 1 mile run -from Arlene in the 5:00am class upon completion: “I just though of all those Vets while I was free running […]

Memorial Day

Thursday, May 26th, 2011

We’ll be open on Monday! We’ll be doing a repeat from last year of a Hero WOD mash-up. Kevin James has the details as part of my excellent delegatory skills Remember the Weekend schedule is a little different this weekend. Emily is rocking the house! Pop Quiz Hot Shots: whose hands and arms are these? […]

Memorial Weekend!

Wednesday, May 25th, 2011

Who knew? Here’s the update: Emily will be teaching classes and closing this beast (the gym) down at Noon both days. The one afternoon class each day is cancelled Sorry if this messes anyone up! On another note: check out our GrassFed Beef Buddies up in Winthrop! Here’s what they sent me: Sunday, May 29th, […]

A Skin the What?? + Shenanigans

Wednesday, May 25th, 2011

A “Skin the Cat” as prescribed. A Skin the Cat scaled/modified Thanks Jenny! Now, I was gone in Yosemite proving that 5-20 minute workouts are excellent training for 2700ft climbs with 50 pound pack (pics forthcoming) and this is what the heck happens!! And lastly for another moment of Zen. You guys are the best!! […]


Tuesday, May 17th, 2011

“Trevor” May 1st, 2004 killed in Iraq by and IED. Teams of 4 work through multitudinous calisthenics for time Here’s some sweaty happy people! Great job everyone!! Lots of good teamwork besides the derision and chiding from me Communicate! Embrace the suck! Keep moving! Bend your legs!

Endurance Certification this Weekend!

Monday, May 16th, 2011

Yippee! This is our second time acting as a hosting site for events! This weekend, Saturday 21st and Sunday 22nd the gym is closed for the Endurance Certification Course coming to town. To register go to and under the specialty seminars tab register. It’s $595 to come learn about endurance training for the […]

Week of squats in review :)

Friday, May 13th, 2011

Mel front squatted 217 pounds!!! Goodness gracious! Proof positive that CrossFit will make you stronger!! For all the fellas who are worried about lifting more weights to try and get stronger, do you squat more than Mel? If not, just wait, you will! How low do we squat? You got it, hip crease below the […]

Fun article about Paleo-man

Wednesday, May 11th, 2011

Hunter Gather AmJAM This is a really cool breakdown of life before machines and even “free weights”. Happy reading!

K2E, Odd Object Push Press and Med Ball/Sandbag Cleans

Monday, May 9th, 2011

Knee to Elbows: focus on pulling the bar around with straight elbows, getting the knees to literally touch the elbows and yes actually the elbows not the mid-arm tricep area Odd Object Push Press: Kettlebells, Sandbags, Off-weighted barbells, Fulcrum Press on the Landmine, you guys are totally in for it!! -Ladder Push Press, so awesome!!! […]

Mother’s Day

Sunday, May 8th, 2011

My infinite apologies on the late post… Sunday is Mother’s Day, love thy mother! Abi will teach the 9am and close the ole gym down promptly after that! So come on in and get sweaty and then go hang out