From the Members: Hi Dawn, Things are going great! Hmmmmm..so many things since joining. Love the people, it is not clicky(sp), Clothes fitting better, feel stronger, doing things I never thought I could. Everyone in the class keeps me motivated. I wish I hadn’t waited so long to join. I was so intimidated by the photos on the website, I didn’t think I could do it, but now know I can….or at least make an effort. LOVE NICK! He is such a wonderful trainer! Keeps me focused and I know eventually I will be able to do exercises I have never been able to do. Hope this helps! Anita 🙂 … … WORKOUT Of the DAY: EXP Skill/Strength: Push-Jerk 5 x 1RM EXP Workout: WOD: “Barricade” 10 Thrusters (95/65lbs) 15 Box Jumps (24/20″) 300m Run 5 Rounds for time 20min CAP Post scores and times to comments below. …Read more

… … WORKOUT Of the DAY: EXP Skill/Strength: Deadlift 5 x 5 EXP Workout: WOD: “Detrick” 800m Run 30 Deadlifts (155/115lbs) 10 Pull-ups 600m Run 20 Deadlifts 20 Pull-ups 400m Run 10 Deadlifts 30 Pull-ups 20min CAP Post scores and times to comments below. …Read more

Congratulations Heather for kickin’ butt at this weekend’s “Mama Said Knock You Out” CrossFit Mom’s competition. Heather took 4th place overall and had enough left in the tank to place 1st in the final WOD of the day. Another congratulations goes out to Lorie Landry (also a mom) who ran the NYC Marathon this weekend and finished in an impressive 5:01:53. Awesome work Heather and Lorie, you girls are inspirations to us all! … … WORKOUT Of the DAY: EXP Skill/Strength: Back Squat 2.2.2.2.2./Ring Dip 5 x TF EXP Workout: WOD: “Mudslinger” 9 KB Swings (70/53lbs) 12 HR Push-ups 15 Ab Mat Sit-ups 15min AMRAP Post scores and times to comments below. …Read more

… … WORKOUT Of the DAY: EXP Skill/Strength: 2 x 400m Light/moderate pace on 1st 400m then rest/stretch before doing 2nd 400m all out. EXP Workout: WOD: “Spiderman” 20 Box Jumps (24/20″) 15 Pull-ups 5 Wall Walks 4/5 Rounds for time. 20min CAP Post scores and times to comments below. …Read more

Last winter we came up with an “athlete profile” that many members used to get a big picture of their strengths and weaknesses and to determine areas of fitness they need to improve upon over the coming months. The way we use this sheet is to print it out and start to fill in the boxes you successfully complete over a 2-3 week period. Don’t fill in anything (besides your name of course) until you actually complete it so you get an up to date measure of where you are at, (think of it as a fitness goal sheet and you want to complete as many boxes as possible). As you fill in boxes and check stuff off you will get a clearer picture of what needs work by looking at columns that lag behind the rest. With the CrossFit Games Opens coming up in February now is the perfect...Read more