Wednesday 8-31-11

Reminder: Anyone who brings a friend in the month of September that joins gets the month of October on us. If you are a couple the first person you bring that joins gets the primary a free month and if you get two people to join the both of you get a free month. How about them apples!

2 more new athletes, Bobby & J.T. Welcome aboard!

12 min AMRAP:

5 conventional deadlifts 225/155

5 left handed kb snatches 2/1.5 pood

5 right handed kb snatches 2/1.5 pood

15 burpees

post rounds to comments

*Everybody keep in mind: scaling and modifications are always available. Just see coach for options.

Tuesday 8-30-11

Reminder – The first of the month is here and so are dues. Please cover your dues by Friday if possible and by the 5th at the latest. If you are new and have just made a payment, you’re good. If you’re not sure, ask.

Training refers to activity that improves performance through a measurable organic change in the body.

Practice refers to activity that improves performance through changes in the nervous system.

Sometimes we feel like we can’t do something when in fact we have all the physical abilities and training capacity we need. PRACTICE, PRACTICE, PRACTICE.

Welcome aboard new members Dustin & Mike

“Hurricane Spice”

bound to be worse than “Irene” hehehe

4 rounds for time:

15 handstand push ups

20 wall ball shots 20/12

25 pull ups

post times to comments

Monday 8-29-11

Please note: Friday this week (9-2-11) we will have a.m. classes only.

Saturday 9-3-11 at 9 a.m. we will participate in the 31Heroes WOD. Be prepared!

Monday 9-5-11 we will be closed in observance of Labor Day.

Warm up: CrossFit warm up


with a continuous running clock perform each exercise for 2 minutes followed by a 200 m run

double unders

box jumps

pull ups

time ends with completion of the 200 m run after pull ups. score total reps

post time and reps to comments

Friday 8-26-11

Way to go Dodie! That's what hangin in there can do.

“Skill Day”

We recommend all our newer athletes show up and learn proper body mechanics and exercises that will be in upcoming WODs. Those of you familiar with what we do can work on a PR, a weak lift or we will teach the butterfly pull up.

Great job this week from everybody!

Thursday 8-25-11

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Warm Up: Bergener, elbows to arches


Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

post rounds to comments

Tuesday 8-23-11

Warm Up: CrossFit warm up


3 rounds for time:

800 m run

50 back extensions

50 sit ups

post times to comments

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.