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Friday 112814

Workout of the Day

LIFTScreen Shot 2014-11-26 at 11.17.24 PM

1×5 Clean Grip RDL @45% 50% of 1RM Clean

Build Up to Max on:

x5Dead Lift + x5 Cleans Touch & Go


AMRAP 5 min:
10 DB suitcase carry lunge (switch sides after 5)
20 Double Unders
Rest 3 min
AMRAP 5 min:
10 Hang Power Clean @75/115
5 Power Jerk
5 Back Squat
Rest 3 min;
AMRAP 5 min:
Row 500m
45 GHD sit up



Tight shoulders? Clean up your Lats ;)


After all the Thanksgiving shenanigans, let’s brush our teeth :) Paleo Leap has an easy recipe for chemical-free toothpaste that tastes fresh and clean. “Brush Your Teeth the Paleo Way.”


Holiday Schedule this week will be as follows:

Hours posted will be a regular WOD unless otherwise stated.

Thursday 27th: 9a.m. with childcare

Friday 28th: 9a.m., 12p.m., 2p.m.-Open Gym

Saturday 29th: 9a.m. with childcare, 11a.m.-On Ramp, 12p.m.

Monday 112414

Workout of the Dayfemalecoaches


21-18-15-12-9-6-3 reps for time of:
Thrusters (95#/65#)


5×5 KettleBell Cleans x2 Bells 

3×5 KettleBell Snatches Each Arm 

x20 Total Turkish Get-Ups








Muscle Stiffness and Athlete Mobility


Try these “Pesto Mashed Potatoes” as a side to go with all that turkey! From Paleo Leap.

Rest Day 112314

Meet Garrett.



He’s an all-around great guy. Say “hi” to him next time you see him ;)


How/why did you start Crossfit?

After a meniscus repair, recovery took over 2 years without much luck then Tina got me to come in and I’ve been hooked ever since. Thank you Tina!!

How long have you been doing it?

It’ll be 2 years in December. 

What are your favorite and least favorite movements?

My favorites would be the snatch and muscle up. 
Least favorite are burpees and thrusters. 

What have been the benefits of it to you?

It’s definitely brought out my competitive side and has shown me how big the Crossfit community is and I have met many incredible athletes and have made many friends. 

I’ve been able to take my fitness further than I ever expected and still plan to take it further.  

What are some of your goals?

To qualify for the American Open. 

IMG_7428 as Smart Object-1(1)What’s something nobody would know about you?

I did martial arts for about 7 years and have my black belt in Tae Kwon Do. 




Thank you for sharing, Garrett!


Saturday 112214

Workout of the Day


aaron-holleymanU.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.






Friday 112114

Workout of the Day


3×10 BarBell Good Mornings 

3×5 Kang Squats


5 sets:
3 Back Squat (70% of 1RM)
6 C2B pull-ups AFAP
250m sprint
5 min rest

IMG_7246 as Smart Object-1











Check out this mwod about the IT Band.


Elana’s Pantry has done it again with these “Banana Walnut Muffins”. So easy, and so tasty!