So I went Snowboarding for the first time ever this weekend and I thought I would share a short video of myself. Actually that’s not me in case you haven’t figured it out.  I so suck at it, but it was a great experience and I can’t wait to do it again.  I highly recommend [...]

The gym parking lot is very crowded due to a tournament this weekend just so you know parking is not the easiest thing to be had.  So leave yourself some time for parking unless you get real lucky and get a spot close. Workout: Part I: 50 Burpees These are not done For Time but [...]

Workout: 20 minute AMRAP 5   pull up 7   Burpee 10 Wall Ball

Workout: Part I: 100 weighted overhead sit ups (barbell, kettlebell or dumbell) Part II: “The Bear Complex” Squat Clean Front Squat Push Press Back Squat Push Press Perform 30 reps of the complex with the same weight as fast as possible. If the gym will be closed due to weather I will email everyone in [...]

Tuesday, February 9th You all know Kevin Warkala, the kid!  Son of Santa Clause.  I thought this was incredible progress when I saw it and had to share it with everyone as to impress upon you the improvement that can be made from hard work and dedication. Kevin’s “Lynne” (Body weight Bench Press max reps [...]

Part I: 50-40-30-20-10 Double Under Sit up Part II: Back Squat 5-5-5-5-5 In this workout you will perform 5 sets of your 5 rep max weight.  This is how a back squat is performed, no other way than this.  If it is not performed like this it is not an acceptable back squat and therefore [...]

Workout: “Kelly” 5 rounds Run 400 30 Box Jumps 30 Wall Ball Shots Beware of  Overtraining, I know Crossfit is addicting and I know it’s hard to stay away from seeing my lovely face everyday but rest days are just as important as training days.  So if you feel like you are overtrained then take [...]

AMRAP 20 Min 20 Walking lunges (weighted) 10 Burpee pull ups 10 K2E

Thursday, February 4th Friday will be the last day to place an order for your shirts, sweatshirts and thermals.  We will be placing the order next week as well as replacing everything from the last order that was incorrect. Friday is also the last day to get your money in for the “Fat Ass Challenge” [...]

Wednesday, February 3rd Workout: “Lynne” 5 rounds Rest as needed between rounds Bench Press Body Weight (max reps) Pull ups (max reps)