The first three weeks of the Healthy Living Challenge are almost over! Really, the 21 day sugar detox is ALMOST OVER! On Tuesday, we will stop tracking our diet in that we will no longer lose points for diet infractions. BUT you can gain points if you continue with your clean lifestyle.  There will be a short survey on the front desk tomorrow. Please list 3 foods that were a No-No for you and might have been the hardest thing to give up. Please fill this out by Monday. Measurements can be done between now and Tuesday.  We will re-test the baseline workout on Tuesday.  All points for the first three weeks will be tallied on Tuesday morning, so please fill out the google spreadsheet. For tomorrow’s workout – everyone should do this as close to RX as possible. We have done a bunch of tough conditioning workouts this week,...Read more

Our two teams who have signed up for the Team Series will be getting SYNCHRONIZED during their workouts this week.  EVENT 1  Synchro bar-facing burpees EVENT 2 Synchro Squat Cleans EVENT 3 Synchro pull-ups  Synchro deadlifts EVENT 4 Double-unders  Synchro OH lunges If you see them doing the workout, cheer ’em on! Workout of the Day Skill 7M OTM Handstand Work 20 seconds on 40 seconds rest Conditioning 21-15-9 Pullups Deadlifts 225/155      Read more

Get ready for some updates! Starting Monday, September 24th, we are trying out a 3:30pm class. If you have teachers, parents, or anyone who is off at that time, let them know an early class will be available. If you are looking for a boost to your gut health, sauerkrauts make a great addition to every meals. You don’t need to eat a ton, and it doesn’t have to be the sad wilted cabbage you might be thinking about. We are waiting on on to ferment that has beets, cabbage, carrots and ginger. Bambi Porter has offered to put together some jars for $10 a quart. Great flavor combination would be a Chipotle Kraut. The veggies that would be included: Cabbage, carrots , green onions and of course the chipotle peppers. Perfect for Taco Tuesdays! Let me know if you are interested. Tomorrow is the first day of the CrossFit Team Series. They...Read more

***No ROMWOD on Tuesday*** ***No Open Gym on Tuesday*** Ok – our next entry in the bracket The Natural knocks the lights out of Rollerball.  Sorry, James Caan. The Hansen brothers of Slapshot foil up and beat the hell out of Trey Parker and Matt Stone’s BASEketball. Field of Dreams sends Gleaming the Cube to the corn.  I have many thoughts on Field of Dreams – many of you own or work in agriculture.  If you wanted to build a baseball field on your property, would anyone notice or care?  Would you become the laughing stock of Oakdale? Pele kicks out of Ricky Bobby’s shake and bake – Escape to Victory moves on. The most underrated star of all time, Jackie Earl Haley, and the Bad News Bears push Whip It aside. RIP Burt.  The Longest Yard edges the Blindside.  Not going to lie, I hate the Blindside.  Loved the...Read more

We are going to come off the front squat, where we saw a bunch of great PR’s. We will be switching over into barbell pressing. We will barbell press on Monday’s and do handstand work on Thursdays. Throw in some snatching once a week – so take care of your shoulders. We have ROMWOD Classes 4 days a week to enhance your mobility and help with recovery.  Thank you to everyone who participated in the “Hughes” fundraiser this weekend. We raised over $200 to send down to Gnardog CrossFit. WORKOUT OF THE DAY Strength Shoulder Press 3-3-3 Push Press- Push Jerk- Split Jerk After  the shoulder press, build to a heavy set of this complex in 20 minutes. We will be doing this for the next 6 weeks.   Conditioning 4 Rounds 25/20 Calorie Row 25 BurpeesRead more