Monthly Archives: June 2012

Saturday 6-30-12

"Open Gym" Team WOD 9:30 a.m. We will be available after the WOD for coaching Read More...

Friday 6-29-12

Warm Up: Junkyard Dog, Burgener Squat and Deadlift Strength then 4 Rounds for Time: 20 Wall Balls 20/14 12 Burpees Each time you break wall balls it's 10 on the spot tuck jumps Post time to comments Read More...

Thursday 6-28-12

Skill/Mobility Day Mary got rough on some folks! Some were already beat up a little. I don't want everyone to take a day off but rather come in and work out that nasty tissue and get better at a weakness. I will be prepared to voodoo and instruct anybody that is ready to "bring tha pain". I will help everyone work on a thorn in their side and even throw a quick WOD together for anyone that feels like they Read More...

Wednesday 6-27-12

Happy Anniversary Joe & Leann! This is coming to our new facility! It's gonna be sweet. Warm Up: 500 M Row, 1X CrossFit Warm Up "Mary" 20 Min AMRAP: 5 Handstand Push Ups 10 Pistols (5 each leg) 15 Pull Ups Post time to comments Read More...

Tuesday 6-26-12

Warm Up: Junkyard Dog, Burgener Press Strength then 3 Rounds for Time: 10 Double Kettlebell Front Squats, 1.5/1 pood Farmers Walk up and down mat twice, 1.5/1 pood 10 Toes to Bar Post time to comments Read More...

Monday 6-25-12

Was that a good time or what? There was one point on the zip lines that the first group was on a high deck and the second was taking a water break below. Our guide, with the first group, looked down and said, "y'all are a different group". I replied "we're a diverse group" and she said "yeah!, diverse". It doesn't take much to attract a diverse group to the same place and time, even get them to interact, but Read More...

Saturday 6-23-12

Endurance athletes: This Friday, Saturday and Sunday Daylon will be at Nix Creek starting line at 8 a.m. to hold the first running clinic of the six week program. Pick one day that works for you and show up. A run will follow the clinic. If you haven’t paid Daylon yet bring your money then. No "Open Gym" today, we are headed out to Rowdy Adventures then canoeing. Here's a taste: Read More...

Friday 6-22-12

Endurance athletes: This Friday, Saturday and Sunday Daylon will be at Nix Creek starting line at 8 a.m. to hold the first running clinic of the six week program. Pick one day that works for you and show up. A run will follow the clinic. If you haven’t paid Daylon yet bring your money then. Parents check this video out! Go to the site and check out the kids WOD equipment. Warm Up: 1X CrossFit Warm Up, Mobility "Helen" 3 Rounds for Time: 400 M Run 21 Read More...

Thursday 6-21-12

Endurance athletes: This Friday, Saturday and Sunday Daylon will be at Nix Creek starting line at 8 a.m. to hold the first running clinic of the six week program. Pick one day that works for you and show up. A run will follow the clinic. If you haven't paid Daylon yet bring your money then. Zip Line/Canoe trip is right around the corner. I know several people are wanting to go that haven't put their name on the board. We would Read More...

Wednesday 6-20-12

Endurance athletes: This Friday, Saturday and Sunday Daylon will be at Nix Creek starting line at 8 a.m. to hold the first running clinic of the six week program. Pick one day that works for you and show up. A run will follow the clinic. WOW! We set a record attendance for weekday classes at the 8:30 a.m. this morning...and then broke that record at the 4:30 class! That is fantastic! Warm Up: Junkyard Dog, Burgener "Cindy" 20 Min AMRAP: 5 Pull Ups 10 Push Read More...