CrossFit Kids Punch Cards now available!


4 new classes this month. Check out the Schedule!

– CF pre kids (ages 3-5)

– CF Teens (ages 11-15)

– CF Mobility

– CF Elements – learn more about the basic barbell lifts, rowing techiniques and a bunch more while still getting in a quick workout.


New pullup rig on the basketball being welded in this week


Saturday 4/13/13

Partner fight gone bad
3 rounds

Row for cal
Air squats (divide total reps by two)
Kb clean jerk

1 min at each station. Partner A goes partner B rests. Then B goes and A rests


Coach Heather getting her first Muscle Up!

Monday 2/4/13











In teams of two complete:
2 Minutes

Max Burpees (both members are working)

2 Minutes Rest

Race to 150 wallballs (20/14) (1 ball per team)

2 Minute Rest

2 Minutes

Max Burpees

Score= total time + total burpees.

Comp class
Skill: Muscle ups
EMOM: Squat clean

Importance of Sleep : Six reasons not to scrimp on sleep


A recent survey found that more people are sleeping less than six hours a night, and sleep difficulties visit 75% of us at least a few nights per week. A short-lived bout of insomnia is generally nothing to worry about. The bigger concern is chronic sleep loss, which can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system’s power, reports the Harvard Women’s Health Watch.

While more research is needed to explore the links between chronic sleep loss and health, it’s safe to say that sleep is too important to shortchange.

The Harvard Women’s Health Watch suggests six reasons to get enough sleep:

  1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
  2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
  3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
  4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
  5. Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
  6. Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.


Talk to your Crossfit Trainer for more information on getting a better nights sleep.


20 min AMRAP

5 toe to bar

10 push ups

15 stick jumps

rope pull

Monday am! December 10th WOD



Mon 12/10

AMRAP in 10 mins-

30 Double Unders (15 attempts)

15 Power Snatches @ 75/55

M1: 65/45

M2: 55/35

M3: 45/25



Friday FUN day!

10 front squat (115/75 lb.)
20 toes-to-bar
30 box jumps (20”)
50 kettlebell swings (35/35/26/26 lb.)
50 wall-ball sit ups
40 kettlebell swings (35/35/26/26 lb.)
30 box jumps (20”)
20 toes-to-bar
10 front squat (115/75 lb.)


“The Chief”
5 rounds of

Max rounds
1) 3 rep power cleans (135/95)
2) 6 push ups
3) 9 squats
As many as you can in 3 minutes

Rest 1 minute




M4: 65/45