In Workout of the Day

I wanted to thank everyone for coming on Saturday to our 1 Year Anniversary Party! It was a great turnout with about 70 people coming through out the day. It was an honor to see how our community has grown and we have created a family over the past year. Thank you to all of you for everything you have provided and thank you to the Powell family for hosting! You have a beautiful home, and I’ll be back this weekend to use the hot tub 🙂 Also, thank you to the coaching staff for my photo, I love it! It will be at the gym for all of our athletes to sign over the next few days, so make sure to sign it BEFORE you get sweaty! Check out some pictures from the party.

Also, this Wednesday and Thursday we will be doing our CrossFit Total. It only happens 3-4 times a year, so please do your best to make it to one of those days! It’s a great measure of your gains over time And is a lot of fun seeing how strong you get! Plan a ahead of time and make it our for one of those days! If you don’t know what CrossFit Total is:

1 Rep Max Shoulder Press
1 Rep Max Back Squat
1 Rep Max Deadlift


200m – 20 Jumping Jacks

200m – 20 Squats

200m – 20 Push-ups

200m – 20 Seal Jumps

Fence Drills

10 Plank Circles/10 Plank Pulses/10 Burpees


30 Hip Squat-Cleans

25 Overhead Squats

WOD: For Time:

10 Power Cleans (135/95)

800m Run

15 PC

400m Run

20 PC

400m Run



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