The Yummiest Silent AuctionLooking for donations for our fundraiser. If donating baked goods, please give a description to Alison and items can be brought in Friday or Saturday (the 25/26th)Non-perishable items can be brought in at any time – bottle of wine? Case of beer? All donations welcome! Maybe a little tiptoe into the White Elephant of Christmas…Silent Auction will be throughout the week of October 21st, with the winners being announced on the 26th Thanks for your donations to help support our Barbells For Boobs cause. Workout of the Day “Milo” 3 Power Cleans and 1 Jerk – go up 5-10# from last week. In the remaining class time, build to a heavy Overhead Squat!!!Read more

Workout of the Day AMRAP 30 Row 250M Parking Lot Run 1-3 Bar Muscle UpsRead more

October is upon us and it is Breast Cancer Awareness Month. We have a couple of fun events planned to raise money to support the Barbells for Boobs Foundation. They get ahead of the game by providing mammograms for women who are not eligible/cannot afford them Everyone should be able to get a mammogram – but a lot of time insurance dictates whether or not you deserve one. Besides the Mammograms in Action Program, Barbells for Boobs also offers the RAD program. It stands for Resources After Diagnosis. It focuses is on nutrition and exercise as an approach to prepare those newly diagnosed. They support through scholarships to gyms where they will work with trainers on nutrition and fitness programs to best get through their treatment, as well as support communities online and in person. More information to come, but start scrounging around your carseats and loveseats for our fundraising...Read more

The moment you have all been waiting for… here are the movements! Remember we follow CrossFit Games standards. The price increases tomorrow, October 1st. RX Pullups, Chest to Bar Pullups, Bar Muscle Ups Wall Ball Shots 40/25, MedBall Cleans 40/25, MedBall Clean into a WallBall Shot 40/25, Deadlifts 185/115, Cleans 185/115, Shoulder to Overhead 185/115 Teen RX Pullups, Chest to Bar Pullups, Bar Muscle Ups Wall Ball Shots 20/14, MedBall Cleans20/14, MedBall Clean into a WallBall Shot 20/14 Deadlifts 115/75, Cleans 115/75, Shoulder to Overhead 115/75 Scaled Kettlebell Swings35/26, Pullups, Burpees, Wall Ball Shots 20/14, MedBall Cleans20/14, MedBall Clean into a WallBall Shot 20/14, Deadlifts 115/75, Cleans 115/75, Shoulder to Overhead 115/75 Scaled Teen Kettlebell Swings35/26, Pullups, Burpees, Wall Ball Shots 12/10MedBall Cleans 12/10, MedBall Clean into a WallBall Shot 12/10, Deadlifts 75/55, Cleans 75/55, Shoulder to Overhead 75/55 Movements are subject to change, but the goal is to get...Read more

We will have a similar week to last week: thruster in reps of 4 on Monday, handstand work and burpees on Tuesday. It looks like nice weather, so there will be a running workout on Thursday. On Friday, we will keep adding to the Milo of 3 power cleans and 1 jerk, but we will change from a front squat to an overhead squat. Workout of the Day OTM 10 4 Thrusters – add 5-10# to last week This is week 5. Things should be getting heavy Conditioning AMRAP 10 20 Wallball Shots 20/14 10 Chest to Bar PullupsRead more