The new T-shirts are here come and get them, one for $25 or two for $45.  

There has been a lot of talk around the gym about participating in Crossfit Games in 2011. Crossfit Games 2010 is this weekend. They will be streaming the event live on the internet. I am not sure how it works, but I am guessing that you can go to the main site www.crossfit.com and their [...]

21-18-15-12-9-6-3 Deadlift 135lb men, 95lb women Box jump 24in men, 20in women pushup

50 Squats 1 lap 40 box jumps 1 lap 30 pushups 1 lap 20 situps 1 lap 10 pullups 1 lap 2 rounds

500 m row 1 min plank 15 box jumps 20 kb swings A.M.R.A.P in 20 minutes

For Time: 25 Double unders (100)singles 20 Parallette push-ups 15 Walking Lunges (m25,w10) lbs over head 10 Knees 2 Elbows 5 rounds

“NUTRITION” I would like to start a nutrition log with willing cliental. My goals are to meet on pre determined days throughout the mouth EX: Saturdays after class. During this time the active members would share success stories and tips for those of us that struggle. So for the interested parties please fill free to [...]

Congratulations to Andy on getting some of his first pullups without using any bands. Andy came to us about 3 months ago. He started out using two bands together and doing jumping pullups. Andy has make some tremendous gains in a very short amount of time. If you see him, give him a ” atta [...]

  Deadlift 5-5-5-5-5 Do deadlifts with 75% of your max, keep rest between sets to a maximum of 2 minutes WOD                           4 laps around building 10 burpees 15 pullups 20 situps 3 rounds

50 box jumps 50 wall balls 40 box jumps 40 wall balls 30 box jumps 30 wall balls 20 box jumps 20 wall balls 10 box jumps 10 wall balls