We have updated the Athlete of the Month page for the months of May and June.  This is a double whammy!  Go check it out. Congrats to the Athlete of the Month! Danny Nichols.  I love you.  I wanna be like Danny.  First of all, this is impressive regardless of anything else.  But, he had to

This Saturday we are planning a CrossFit river Tubing trip! Email me if you want to join or let me know asap!  We will leave from the gym at about 10:30am Saturday morning and be gone a few hours.  So, don’t worry if you’re taking the 9am class, you’re gunna sweat and get wet on

Reebok and New Balance have caught the bug!  They drank the kool-aid and have produced shoes that are made specifically for CrossFit.  This is huge in the CrossFit world and these two styles will be available to the public by next month.

BUY-IN: 3min Jump Rope 30 Wall Squats 2 Sets of Fence Drills LIFT: 5 – 3 – 1 – 1 – 1 – 1 Back Squat WOD: 8min AMRAP 50 Medicine Ball Squat Clean Slam Ball 40 Double Unders (160 Single Unders) 30 Lift-Hand Push-ups 20 Pistols 10 Clapping Burpees

BUY-IN: Everett Warm-up WOD: “Fran-Abel” (20min) 21 – 15 – 9 Thrusters (95/65) Pull-ups 30 Snatches

BUY-IN: Plyos #1 WOD:  800m Run TT #2 WOD: 5RFT 200m Run 12 Box Jumps (30″/24″) 12 Burpees

BUY-IN: :45 Jumping Jacks :45 Air Squats 4 x :15 Pogo’s 4 x :10 Line Jumps Partner Stretches SKILL: Choose 2 of the following to Perform: Max Pull-ups Max HSPU Max Height Box Jump 33-Burpee Test (<1:30) 500m Row TT (Females < 2:15 / Males < 1:50 OR else you must perform 20 burpees) WOD: 20min AMRAP 15

BUY-IN: 20 Reps Warm-up PVC Shoulder Work LIFT: 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 Deadlift > 90% WOD: 4RFT (12min Cutoff) 10 Front Squats (115/75) 7 Push-Jerks 4 Hang Cleans

BUY-IN: Everett Warm-up Burgener Warm-up (Groups 1 & 2) SKILL: 10-15min of Snatch practice *Can build to max Snatch, or work on skill sets WOD: In teams, you are to perform the following per person on your team: 75 Power Snatches (75/55) 100 Sit-ups 125 Double Unders (500 Single-Unders) *You CANNOT help your teammates out until you

BUY-IN: Foam Roller 500m Row 30 Wall Squats 20 PVC Pass Throughs 10 Lunge-to-Instep (each) SKILL/STRENGTH: 4 Rounds: 3 Shoulder Press 3 Push-Press 3 Push-Jerk WOD: 4RFT 6 Right Arm OHSQ (24/16kg) 12 Hollow Rocks 6 Left Arm OHSQ 12 Burpees