Wednesday October 22, 2014

Posted on Oct 21, 2014 | 0 comments

We saw a TON of PR’s today on our back squat! If you missed today, make it up within this week. This is for YOU to see progress. Don’t miss out. 


Have you signed up for Everyday Warrior yet? Go to to register for this online competition. Also, contact Krissy Botz for any other questions! or #209-518-1002…Tell your friends! 



12 Minute EMOM:

Even: 5 Strict Press @ 75% of 1RM

Odd: Max set Strict Pull-ups


WOD: (also for MELT)

For time:

50 Kettlebell Swings 53#/35#

Run 400m

40 KB Lunges (holding KB in front rack) 53#/35#

Run 400m

30 Push Press 115#/75#

Run 400m

20 Burpee Box Jump Overs 30″/24″

Run 400m

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Tuesday October 21, 2014

Posted on Oct 20, 2014 | 0 comments

Today we MAX!!!  Hopefully the last few weeks have paid off!




20 Minute AMRAP:

5 Power Cleans 185#/125#

10 Toes to Bar

15 Wall Balls


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Monday October 20, 2014

Posted on Oct 19, 2014 | 0 comments

Hope everyone had a fabulous weekend!

A group of us at the gym will be doing an online competition that begins November 3-30th. The competition is similar to the Open… It is called Everyday Warrior and the funds raised will go to those in the CrossFit community who are battling cancer. For more information and to register please go to We will either be doing these workouts Saturdays for the class WOD or on Sundays during open gym. Sign up today! More details to come…..

Do you have your partner and costumes ready for our partner Halloween competition Thursday October 30th?! And if you don’t have a partner, come anyway and we can partner you up! We will begin the warm up at 530pm!



For 15 Minutes, every 90 seconds:

1 Power Clean + 1 Hang Squat Clean…adding weight each round…


WOD: (also for CF MELT)

5 Rounds for time:

60 Double Unders

Run 250m

20 Handstand Push-ups (sub regular push-ups for Melt)

Run 250m

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Friday October 17, 2014

Posted on Oct 16, 2014 | 0 comments



5X3 Front Squat

Add 5-10 pounds from last week.

These will be our last front squats for this cycle. Next week we max out! :)



For time:

30 Pull-ups

30 Front Squats 135#/95#

30 Burpee Box Jumps 24″/20″

30 Hang Cleans  135#/95#

30 Knees to Elbows

30 Clean & Jerks 135#/95#



Friday Fun!!!!

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Thursday October 16, 2014

Posted on Oct 15, 2014 | 0 comments

This week is our last week of this squat cycle. Next week we will MAX out! 


Skill Warm-up:

10 Minute EMOM:

5 Toes to Bar @ top of the minute

5/3 Strict HSPU @ :30



Each 4 minute round, RUN 400m …in remaining time, MAX REPS of the following:

1)Bar Facing Burpees

2)Deadlifts 185#/125#

3)Calorie Row

4)Alternating Dumbbell Snatch 70#/50#

5)Muscle Ups (Ring)


**If you do not have muscle ups, you can do a jumping muscle up or ring dips

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Wednesday October 15, 2014

Posted on Oct 14, 2014 | 0 comments

Do you have your partner for the Halloween in house competition yet?? Sign up at the front desk!! 

How are we doing with the squat program? Communicate with your trainer! I noticed a lot of you are missing your squats. If you miss squat day, make it up! 



10 Minute AMRAP:

CrossFit Games Open WOD 12.2:

Proceed through the sequence completing as many reps as possible in 10 minutes of the following:

30 Snatch 75#/45#

30 Snatch 135#/75#

30 Snatch 165#/100#

As many reps as possible @ 210#/120#


REST UNTIL 20 Minutes,

4 Rounds for time:

40 Double Unders

30 Wall Balls 20/14 10′ target

20 Box Jumps 24″/20″



5 Rounds for time:

15 Ball Slams

15 Wall Balls

Run 250m w/ slam ball

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Tuesday October 14, 2014

Posted on Oct 13, 2014 | 0 comments




3X10 Back Squat

Add 5-10 pounds from last week!



15 Minute AMRAP:

Run 250m

12 Burpees

12 Kettlebell Swings 70#/53#

**Run counts as 2 reps.  1 rep to corner, 1 rep back.



30 Minute AMRAP:

20 Burpees

30 Sit-ups

40 Air Squats

50 Double Unders or 150 Singles

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