Friday 040414

Workout of the Day

Teams of 2 Complete “Kelly” Together.

5 RFT:

400m Run

30 Box Jumps

30 Wall Balls


Upper: 3×15 Behind the Neck Shoulder Press

Lower: 3×15 Good Mornings



Hot Knees? K-Star gives us a bunch of exercises to help free up the tissues that contribute to hot knees. I’ll be posting this again for sure :)



This Date and Shallot Rosemary Chicken from PaleOMG looks A-MAY-zing! Happy Weekend Everyone!


Thursday 040314

Workout of the Day

10:00 1RM Snatch*

10:00 1RM Power Clean*

*2 misses ends session


Lungs: 20x Tabata Intervals of DUs

Gymnastics: 5×10 Wipers



Are you a Desk Warrior? Check out this mobility WOD on freeing up the anterior bits of our neck that in turn, help the posterior tightness as well as our Psoas…crazy!



Recently I’ve had a few people ask me if massage therapy is really beneficial to athletes. Well, this article isn’t about massage therapy and performance recovery, but it IS 10 Reasons Why Crossfitters Should Practice Yoga. Until I find the articles I want, to back up my scientific studies personal experience, read this article and practice. Yoga IS a form of massaging your muscles. We always hit ‘em hard and fast. We owe it to them to stretch and “massage” them for at least 1 hour a week. Thank you, Tabata Times

Wednesday 040214

Workout of the Day

8:00 AMRAP:

Sprint 50yd total

8 KBS @ 75/53 Absolutely Vertical


Front Squat:

3×10 beginning @ 30% of your 1 RM moving up in weight each set




Sprinting prep right here:


It’s Spring time and with that comes green trees, chalked-up driveways, fresh fruit, fruit smoothies, fruit anything! Bring on the sun and the fruity flavors. And check out this “Paleo Lemon Bread with Lemon Glaze” by Primally Inspired.


Sweatshirts are in and they are awesome!
If you pre-ordered yours, please see a coach who can take your payment and give you your correct size/color.

If you did not pre-order one and would like one, please e-mail Coach Sara.

Monday 033114

Workout of the Day

Nonstop Reverse Tabata Intervals

30 Pull-ups

30 C&J @ 135/95

30 Deadlifts @ 135/95

30 Pull-ups


Upper: Complete 100 Sledgehammer Strikes

Lower: 5×5 GHR





A littl bit of Lat Lovin’



Paleo OMG give us an “Easy Spin on Breakfast.”

sunday 033014


Sorry I wasn’t able to get a picture of everyone that competed or WODed for the Fallen Hero.  I have a few.. Thank you all who came to enjoy the POT LUCK.  Mark your calendar the next one is April 19th. It was nice to see Cat and welcome home Kyle.







Due to inclement weather, the potluck scheduled for today will now be moved to the gym at 4p.m.

We look forward to seeing everyone that can make it!

Saturday 032914

Due to the nature of this workout, it is pertinent that you sign up for a heat or you may not have a chance to be judged.

Please sign up HERE.

If you can not make it in on Saturday and need a judge, please e-mail Coach Sara by Sunday night.

If you are coming to workout and do not need a judge, we welcome you to come at the regularly scheduled class times!

Workout of the Day

Workout 14.5

For time

21-18-15-12-9-6-3 reps of:

Thrusters, 95 / 65 lb.


Check out the 14.5 Standards:

Friday 032814

Workout of the Day


2mn AMRAP Burpees


2mn Rest

2mn TTB


Lungs: 9mn Continuous Jump Rope

Gymnastics: Complete 50 Pistols



Because we can’t practice ankle suppleness too much (especially when it comes to pistols), here it is again:


Whip up this Toasted Coconut Butter and put it in a pretty little jar for those moments you need something that tastes naughty but isn’t ;)   Thank you, Healthy Foodie!