Sandbagger

We are getting some semi-frequent sandbag movements. They are a new movement to all. We don’t have a lot of sandbags, so there will be a sub with a barbell. Be sure to come to class and learn how to clean a sandbag. There will be some skill work before the workout....

More Dumbbells

Haha Happy Tuesday and welcome October! Tuesday October 1st   1. Strength Back Squat 10-10-10 2. Conditioning For Time 9-15-21 Dumbbell Thruster 50/35lbs 50 Double Unders after each set of...

Sign up for the Crossfit open

The 2020 Crossfit Open begins next week!! The first announcement will be next Thursday evening at 5pm PST.  If you’ve never done the open before, you should sign up. If you’ve done the open before, you should sign up! The open is for absolutely everyone, of all ages...

Safety first

Good job this week on all of the long workouts, some of which have had some advanced skill movements in them. Sometimes our workouts have such generous time caps, that it’s a good idea to work on drills for a skill as a sub for the skill, as a way of practicing them....

In case you haven’t had enough running this week... :)... We get to run again!! Make sure you have the right shoes and a good warm up. Thursday September 26th  5 Rounds 600m Run 15 Toes to Bar 9 Deadlifts 225/155lbs 3. Extra Bent Over 1-Arm DB Rows 3 x 12 (per...

Muscle Up day

Muscle up day!! ...never fear.  If you don’t yet have a ring muscle up, don’t skip the WOD. Come in and learn some scaling options and potentially some drills to help you get to the next step. Then you can spend a few mins after workout a few times a week practicing...

Order your shirts!!

The ‘all white’ shirt order is coming to a close in a couple of days and there won’t be any extras ordered this time around. Kids sizes are available!! Once the shirts come in, we will have a tie dye event and tie dye the shirts, if you wish. Order from THIS link.  ...

Meals For Becca

So sad to share that coach Becca lost her mom recently. Something the gym likes to do is help people out in time of need, by providing dinners.  There’s a sign up link here. Meals are every other day, for 2 weeks and all of the details are listed on the site. They...

Saturday 9/21 schedule

Just a heads up, that since most of the trainers will be floating down the river this Saturday, the gym will be closed for the 10am class. If you would like to get a workout in, we suggest a run around Lake Elizabeth or a 5k around town. ....OR if you’re not busy,...

Info for Saturday from Johnny: 🌊 River Floaters! 🌊Checklist items for Saturday: -water and your beverage of choice (cans only!) - your floating vessel - towel and change of clothes is always clutch - snacks for after are always encouraged - if anyone has small ropes...

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