STRENGTH: Dead Lift  5rm (Test 4)   WOD:(You want to do what?) 10 Thrusters 10 Power Snatches x 5 Rds L1- 95/65 L2- 75/55 L3- 55/35 Superfood September: Pumpkin Loaded with antioxidants and vitamins, these gourds aren’t just for carving (or making into pie). The star nutrient here is beta-carotene, a provitamin that the body converts...Read More

STRENGTH: Bench Press 5rm (Test 3) WOD:(Runner, Runner) 1 mile Run 30 burpees 800m Run 20 burpees 400m Run 10 Burpees 20mins L1- rx L2- 4 laps, 2 laps, 1 lap L3- 3 laps, 1.5 laps, .5 lap, burpees 20-15-10   Superfood September: Beets This all-star veggie contains tons of vitamins, minerals, and antioxidants that can...Read More

STRENGTH: Back Squat 5rm (Test 1) WOD:(Grace and her cousin) Grace (Test 2) Rest until the 10min Mark, then start OTMEM Min 1- 15/ 12 pull-ups Min 2- 15/12 cals on BIke x 5 Rds 20mins L1- 135/95, 5/3 M-ups, 20/15 cals L2- 105/65, 15/12 cals L3- 75/45, 10/7 cals   Superfood September:  Egg  A relatively...Read More

STRENGTH: None  WOD:(You) 5 rounds, 2min rest between rounds- 12 Burpees 14 Box Jumps 16 1DB Alt Lunges 18 DB Snatch 20/15 Cals Row/ bike L1- 24/20, 50/35 L2/ M- 20/14, 40/25 L3- 14/ plate, 30/15 45min cap Super Food September: Strawberries Vitamin C is the superstar of this superfood. Just one cup of these red...Read More

STRENGTH: Snatch 1.1.1.1.1 WOD:(Maker) 15min AMRAP 15 Wall Balls 15 Pull-ups 15 KB Swings L1- 30/20, 82/62 L2- 20/14, jumping, 70/44 L3- 14/10, V-row, 35/18 Super Food September: Green Tea  This ages-old health secret has been used as a natural remedy for everything from cancer to heart disease ! The secret to this delicious drink? Antioxidants!...Read More

STRENGTH: NONE WOD:(Expo) with a partner- Run 400m x 8 alternating, each transition you have to do 40 air squats before you can run again Row 500m x 8 alternating, each transition you have to do 30 Hollow Rocks before you can row again 35mins L1- 400m/500m, 40 air squats, 30 Hollow Rocks L2/M- 300m/400m,...Read More

STRENGTH: Split Jerk 3.2.1.1.1.1 Or Strict Press 5.5.5.5.5   WOD:(Red) 40/30 Cal Bike/ row 40/ 30 Push-ups 80 D-unders 30/21 Cal Bike/ row 30/21 Push-ups 60 D-unders 20/15 Cal Bike/ row 20/15 Push-ups 40 D-unders 10/ 7 Cal Bike/ row 10 Push-ups 20 D-unders L1- 10-8-6-4 M-ups L2- Rx L3- go 2min/90sec/1min/30sec on bike, knee push-ups,...Read More

STRENGTH: Front Squat 3.3.3.3.3 building WOD:(Buns) 10 Alt BB Lunges 15 DLs 20 Sit-ups x 5 Rds L1- 135/95, GHDs L2- 95/65 L3- 65/35, 15 sit-ups 15mins Super Food September:  Broccoli We’ve all heard that green vegetables are an important element in any healthy diet. Leafy green veggies like spinach, lettuce and kale have a whole...Read More

Labor Day classes: 5:15am, 6:30am, 8 & 9:15am.  NO noon or evening classes.   WORKOUT OF THE DAY STRENGTH: NONE WOD:(Bradley) U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised...Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Saved by the Barbell) CrossFit For Kids Wod 1min/ station x 3 rds 1- Burpees 2- Wall Balls 3- Deadlifts 4- MB Sit-ups 5- Hang Cleans 6- Rest L1- 20/14 to 10/9ft, 115/75 for DL and Cleans L2- 14/10 to 9ft, 85/55 for DL and Cleans L3- 10/6 to...Read More