Monthly Archives: July 2014

Friday 8-1-2014

The July handstand challenge has ended. We've had some great submissions!! Thanks to all who participated! Check out our photo album on our FB page and "like" your favorite pics to cast your votes. Like as many as you want, as long as it isn't your own! The photo with the most likes by 12pm on Saturday will be declared the winner!     Warm Up then 7 Rounds For Time: 10 Burpees 10 Pull Ups Cash Out: 30-20-10 Abmat Sit Ups * 10 Side to Side Lunges in between Read More...

Thursday 7-31-2014

It's the end of July so that means our Handstand contest has come to a close! Tomorrow all of the photos that have been submitted will be uploaded to an album on our Facebook page. All you have to do is go and vote for your favorite HS photo. You can get your friends and family involved too! The only exception is that you can't vote for yourself. Voting will end at 12pm on Saturday and we will declare Read More...

Wednesday 7-30-2014

Warm Up then For Total Reps: 3 x :45 on/:45 off at the following stations Row for Calories Toe Touches on plates Mountain Climbers *Rest 2 min  3 x :30 on/:30 off at the following stations Row for Calories Side to sides on plates Medball Ground to Overhead 20/14 Cash Out: 10-15 Min Mobility Read More...

Tuesday 7-29-2014

Warm Up then Thruster 5x1 (1 Rep Max) Snatch Grip Deadlift 4x3 then For Time: 21-15-9: Power Clean 115/75 Thruster 115/75 *15 Min Time Cap Cash Out: 3 x 400m Run Tabata Superman Holds Read More...

Monday 7-27-2014

We hope everyone saw some major improvements in their double unders during the 100 day challenge!!! Warm Up then "Flight Simulator Wod" For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders *Sets must be unbroken *25 Min Time Cap Cash Out: 1000m Row 20 Strict Toes to Bar Read More...

Saturday 7-26-2014

No Yoga or Open Gym today. We will be streaming the CrossFit Games live at the gym at 11am. We'll have the grill fired up so bring something to throw on it if you're interested!!! Friends and family welcome. Read More...

Friday 7-25-2014

No Open Gym or Yoga tomorrow. The coaches will be out supporting the Officers Down 5K being held at Grady T. Wallace at 9am. We will be opening at 11am though, for a live stream of the CrossFit Games events on the big screen. We also plan to fire up the grill, so it'll be a B.Y.O.M(bring your own meat) type of gathering. Bring your friends, family and food to watch some of the fittest people on earth compete Read More...

Thursday 7-24-2013

There will be no Open Gym or yoga this Saturday but we will be opening the box at 11am to do a live stream of the CrossFit Games on the big screen. We'll get some more details out to you guys tomorrow!! Warm Up then Clean + 3 Front Squats 6x1 Press 5x1 (Go for Max!) Hang Snatch 3x12  Tabata Deadlift 135/95 (hold bar in rest) Cash Out: Handstand Practice (Holds, push ups, walks, etc.) Read More...

Wednesday 7-23-2014

Ok guys today is the last day to sign up for the Officers Down 5K this Saturday being held at Grady T. Wallace. Get forms and money turned into one of the coaches. Reminder: No Open Gym this Saturday We have a new system for making your membership payments if you're paying in person at the gym. We've set up a payment box next to the office with envelopes. Please follow the instructions posted and slide your payment into the Read More...

Tuesday 7-22-2014

Warm Up then Deadlift 5x3 Back Squat 3x8 then 10 Min EMOM: Odd- Power Clean @ 75% BW Even- Sit Ups (shoulders pass 90 degrees) *Score total reps Cash Out: 1 Mile Run   Read More...