102010 – Wednesday

Say hello to our new Gym ‘Office Coordinator’ Chase!!! Chase (Left) & C-Thack keep our gym running smoothly!

To help keep our gym running on all cylinders, Chase is going to be helping us in the double roll of Bad Ass Voltage Vixen who crushes pull ups & 10K rows, and keeps us all organized. Expect to see her Monday through Wednesday nights from 5-8pm.

  • Please remember: Everyone must sign in at the front desk, for every class! This will help us keep better track of how often people are coming and provide additional accountability. If you don’t sign in, it is a 20 Burpee Penalty! So…sign in.
  • Barbell for Boobs Fundraiser WOD on Friday, October 29 @ 7pm. $20 donation to participate. Halloween party to follow the workout (Amazing ‘Grace’). Everyone’s invited to both, please sign up at the front desk (with Chase!).
  • Our final In House Challenge of the year is Saturday, November 13 @ 10am. Everyone is invited…and these are a TON of FUN! $20 to participate, please register at the front desk (yes, with Chase).

Hooray for Single Arm Thrusters!!!

Kirby Rocks! We love our Vixens!!!

Vicky Rocks Too!!!

Dizzle Rocks!

And the DJ Rocks!

As a matter of fact, our entire gym ROCKS!!! Must be Rocktober…

Tuesday’s WOD’s

Level 1 CrossFit

Skill: KB Swing

WOD: 20 Minute AMRAP

5x Box Jump

7x KB Swing

9x Squats

All Levels CrossFit

A1. Back Squat

5-5-3-3-3

A2. Rope Climbs (ADAP, work on ascending and descending foot grips)

B. 20 minute AMRAP

5x Single Arm Thruster Right

5x Single Arm Thruster Left

7x Box Jump

9x Sit Ups

11x KB Swing (with the same # your did for Thruster)