Monday 3-17-2014

Happy St Patty’s Day!!

Today starts our first RowFit Classes. These classes will be held at 7:30am. Also, at 6:30pm on Monday, Tuesday, Thursday, and Friday. RowFit will be a completely separate program from the general CrossFit wods. Think a gym within a gym. RowFit comes with an entirely different membership option. Also, attendees will have to sign up for classes online as available spots will be limited. The online sign up is being worked on now. This will be perfect for those wanting to get fit through a lower impact workout. Please spread the word to all of your friends who may be a little intimidated by CrossFit but want to improve their fitness!!!

This coming Saturday the gym will be closed due to a private Rowing Seminar. We want to give you guys the opportunity to improve your rowing so the price is being dropped to $50 instead of the original $99!!!! Please sign up soon. We’ll have Jacob Kilbride from CrossFit Scullhouse flying in to teach proper rowing mechanics as well as working on common faults and corrections. Join us as we learn to be more efficient on the rowers and start upping our power output while decreasing our wod times!!!



Warm Up


Back Squat (2 second pause on the bottom)




For Time:

150 Wall Balls 20/14

*RX = EVERY squats drops below parallel and EVERY ball hits the prescribed target height

Cash Out:

500m Row

3×10 Hip Extensions or Good Mornings