Blog Post

Wednesday 5-8-2013

Ok guys it’s finally time to celebrate our 2 year anniversary and our move to the new location! We will be having our Grand Opening/Anniversary Party on May 18th from 10am – 2pm. Please tell everyone and be sure to bring family and friends. We will have food, entertainment, and of course wods going on. Also remember that this Saturday we will be holding a nutrition seminar at 10:30am. Attention 6:30am class: There will not be a 6:30am class on Thursday or Friday this week. All other class times will resume as usual on those days. Ok today will be a first for almost everyone and certainly the first time we’ve done this wod at our gym. It may look intimidating but remember CrossFit is scalable to an individuals ability. This wod may be long and taxing, but we will embrace the suck as we always do….together!!! 3-2-1 Go! 


— A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

— Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

“The Seven”

For Time:

7 Rounds of

7 Handstand Push Ups

7 Thrusters 135/95

7 Knees to Elbows

7 Deadlifts 245/165

7 Burpees

7 KB Swings 2/1.5

7 Pull Ups

Endurance Wod:


1 Min Rest


3 Min Rest