FOR THE WEEK OF May 24 2021 This week's birthdays: Peter Hogsholm (Monday May 24), Brian McCarty (Wednesday May 26), KJ Helms (Friday May 28), Faith Fuller (Saturday May 29), Jan Baird (Saturday May 29), Jessica Dorr (Saturday May 29) Coach Moana is just the best!   THIS WEEK-AT-A-GLANCE Monday Mighty Morphin Power Rangers "Angie" [...]

FOR THE WEEK OF May 17 2021 This week's birthdays: Ashly Guernaccini (Friday May 21), Anthony Heald (Friday May 21), Lyshia Del Rio (Saturday May 22) So glad to have Coach Nic back for a while after all the great things she's accomplished and all the hard work she's put into school! THIS WEEK-AT-A-GLANCE Monday [...]

FOR THE WEEK OF May 10 2021 This week's birthdays: Lars Letonoff (Tuesday May 11) Welcome to mother and son duo Jessica and Josiah Dorr, who have now joined our 4pm class! Families that work out together have more fun! THIS WEEK-AT-A-GLANCE Monday Andy Griffith 12 min AMRAP 200m Run 10 Strict Pull-Up -Rest 2 [...]

FOR THE WEEK OF May 3 2021 This week's birthdays: Mike Flynn (Friday May 7) Congrats to Ryan Pasco, our Athlete of the Quarter! Read all about him on the blog here and around the gym! THIS WEEK-AT-A-GLANCE Monday Tenet For Time: 400m Run 5 Rounds of Cindy 400m Run 4 Rounds of Cindy 200m [...]

FOR THE WEEK OF APRIL 26 2021 This week's birthdays: Stephanie Scalos (Monday), Emily Talsness (Tuesday) THIS WEEK-AT-A-GLANCE Monday Back Squat: - Build to a heavy single for the day * rest 60-90 seconds between sets * The Chosen 3 rounds: 5 Muscle Ups (Bar or Ring) or 8 Burpee Pull-Ups 9 Hang power cleans [...]

FOR THE WEEK OF APRIL 19 2021 This week's birthdays: Chris Baker (Monday April 19), Steve Lecroy (Thursday April 22), Oscar Medellin (Saturday April 24), Leah Torres (Sunday April 25) THIS WEEK-AT-A-GLANCE Monday Days of Thunder  Teams of 2 (1:1)  10 rounds (each)  12/10 Calorie Row  10 Alternating Jumping Split Lunges (5 each leg)  8 [...]

FOR THE WEEK OF APRIL 12 This week's birthdays: Mark O and Lori Milo (Friday April 16), THIS WEEK-AT-A-GLANCE Monday Back Squat - 5 sets x 5 reps @ 60%-65% 1RM Back Squat * Complete a set every 1 minute, on the minute for 5 minutes * Back Pause Squats - 5 sets x 1 [...]

This Week's Birthdays: Mimi Pollack and Brandon May (Wednesday), Steve Stratton (Friday), Erin Murray (Saturday) Probably 40 reps in to a set of 50 back squats at 355 (disclaimer: this is a joke, do not attempt 50 back squats at 355 lbs. You will die) WORKOUT OF THE DAY Monday Snatch Technique (A) 3-4 Sets [...]

WORKOUT OF THE DAY Coach Kat killing it in a workout! Thursday Open Gym or... Group Stretch   Option 1: 10 Rounds for Quality: 6 Snatch Balance 45/35 200m Run   Option 2: Snatch Technique On the 2:00 x 10 Sets: 1 Hang Sn Pull 1 Hang Sn High Pull 1 Hang PSn set 1 [...]

NEWS AND UPDATES March 29 - 31 This week's birthdays: Eileen (Monday), Heather Benson (Thursday), Yany (Friday), Cassie Santella (Saturday) Eric Park completed his first ever Open after starting CrossFit with us earlier this year, and he completed every workout RX! THIS WEEK-AT-A-GLANCE Note: This is Monday - Wednesday. We'll post another update later this [...]