Friday – 121109

No more 9:00AM classes until further notice.

Chase, one our resident Firefighters, is going to be assisting around the gym and eventually coaching classes. He is very knowledgeable and experienced.

Kelly Crites will also be around the gym; working out, helping with a few things and giving massages. That’s right… she’s a massage therapists that specializes in sports. She is Level 1 CrossFit certified, CrossFit Kids Certified, and CrossFit Football Certified. She’s good at what she does. Until we figure out a way for her to do her magic at the gym, she will make house calls. It’s $55 for members ($65 non-members) for 60-75 minutes. During November she’s offering $10 off. It’s awesome. You can reach her at:

Weightlifting Class @ 8:30AM
Team WOD @ 10:00AM



21-15-9 reps for time of:
Thrusters 95/65#


1a) 10min to establish 1RM Hang Power Clean

1b) 3 Hang Power Cleans @ 75% every 30sec for 5 min (10 sets)
2 Reps at :00, :30, 1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00, 4:30

2) Establish Max Height Box Jump (Don’t hurt yourself!)


1 reply

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *