101103 – Wednesday

  • Info session for Monday’s Nutritional Challenge is this Sunday at 2pm at our box! Bring your friends!
  • In House Challenge, Saturday, November 13, 10am-2pm. Be there!!!
  • Starting next week, 9:30am class is going 5 days a week!!! Booya.

Reminiscing about some old times last night…here are members # 1 & 2, Greg (aka Brown Bear) & Adel. They’re still working out with us, almost every day!

Coaches Tom & Pnutz…you can barely recognize these guys anymore!

Here’s Pnutz now…just a tad stronger…

Tom, yeah, he’s kind of strong now too!

And Greg…dang…Greg’s lost over 80 pounds since he’s started, and he’s gotten friggin strong & fast too! Over 400# deadlifts, Clean & Jerks over 250#, he did 39 pull ups in a row last week…and now he’s getting certified through USA Weightlifting and is gonna teach a Basic Barbell class for us!

People come here and get in some serious shape!

We see this happening everywhere in our gym! We’ve come a long ways from being the new little box…and so have each and every one of our members….


Tuesday’s WOD’s

All Levels CrossFit & Level 2 CrossFit

A1. Deadlifts: 5-5-5-5-5

A2. Muscle Up Transitions (the pass through & false grip)

5-5-5-5-5 (perform muscle ups if possible, upscale from there: unbroken, strict muscle ups, no pass through strict muscle ups, etc) Those that can’t do Muscle Ups will do pass through and then dip (with band or feet for assistance)

B1. Strict Pull Ups: AMAP x 3 sets.

B2. Single Leg Squat: 5x each leg, weighted if possible. Heaviest 5 rep. DB, KB, or Barbell (front or overhead squat).

C. 21-15-9

Knees to Elbow

Burpees Pull Ups

Level 1 CrossFit

Skill: Kipping Pull Up

For time. 21-15-9

Knees to Elbow


Pull Ups