WOD 2/23/15

6 min AMRAP
7 Pullups
7 Push Press (95/65)


6 min AMRAP
7 Lateral Box Jump Overs (20/16)
4 Squat Cleans (115/85)

3 min REST

6 min AMRAP
8 Burpee over the Bar
10 Wall Ball (20/14)



Week of 2/23 – 2/28


The CrossFit Open begins this week! For elite athletes, this week is the beginning of the season, Games Season we like to call it. Those athletes have trained all year for the upcoming five workouts, because if they do well enough, they’ll qualify for the next round of competition called Regionals.

As a quick recap, the CrossFit open consists of five workouts. The first workout (dubbed 15.1) will be released this Thursday at 5pm. The next workout (15.2) will be released the following Thursday (3/5), and so on. The workouts could be anything! That’s half the fun of it all, the anticipation. As a gym, we’ll complete the workout on Friday. Those of you that signed up, once you complete the workout you’ll input your score online to have it validated. Those of you that didn’t sign up, no worries! We’ll keep your scores anyhow to use for the future. And heck, if you want to sign up, there’s still time 🙂

Now to another big announcement! Beginning in March we’ll be starting the Whole 30 Program as a gym. Some of you have heard talk, rumors in the wind. Well the rumors are true, it’s here!

The Whole 30, like the name implies, is a thirty day food challenge. For thirty days, you restrict what you eat and drink, cut it down to the bare bones, eat what you know you should eat. The program contends that the unhealthy food we consume on a daily basis is responsible for the host of issues presented in our society. Obesity, metabolic disorder, sickness, etc. This challenge is designed to show you how your diet affects you: your energy levels, your ability to lose weight, how well you sleep at night. I could go on, but I think it’s easiest if you simply peruse the site.


We’ll be setting up a Facebook group so that everybody who chooses to partake in the challenge will be able to receive and provide encouragement to others. On the Facebook page, we’ll include tasty (and healthy!) recipes to see you through the month. There will also be a point system to keep you accountable, which includes not only how you eat, but how well you sleep, how many days you exercise, and how much water you’re drinking throughout the day. Be sure to check the whiteboards at the back of the gym for more information.

This week Christina will be giving a Whole 30 presentation to anybody who want to accept the challenge. More details to follow . . .

Please feel free to reach out with any questions! There’s a lot going on, so don’t hesitate 🙂