Friday October 4, 2013

Posted on Oct 3, 2013 | 0 comments


Just a couple of reminders….there will be no more 6pm class on Fridays.

Make sure you sign up for the Partner Filthy 50 WOD!  Get a great workout with a friend and support a good cause.  And….last but not least, if you are not competing in The Santa Smackdown on December 14, 2013 and would like to help us out, there is a sign up at the gym.  We would appreciate any and all help!


Strict Press, in 12 Minutes:




Run 400m

50 KB Swings 53#/35#

Run 400m

40 Kettlebell Snatch 53#/35# (20 each arm)

Run 400m

30 Burpee Box Jumps 24″/20″

Run 400m

20 Goblet KB Reverse Lunges (20 each leg)

Run 400m

10 Burpee Muscle Ups

(Scale MU with burpee C2B)


CrossFit Melt (8am)


3 Rounds

1 min of each…

Toes to Bar

Box Jumps

Alternating DB Lunge

Row for Calories

Ring Rows

Rest 1 Minute between rounds