Over Time

Dietrick doing some mid-workout math

The new year is coming and people have a habit of setting goals and looking towards the future.  As far as your fitness is concerned I think it is safe to say that if you are serious about doing CrossFit you will be more fit in a years time. I find it comforting to know that all I have to do is keep squatting, running, deadlifitng, doing pull ups and working out with great people and I will be better next year.

It is great to see continued improvement in just about everyone who does it consistently, allowing us to have faith in the CrossFit program. However, if you have been doing CrossFit for a year and you are not getting more fit, figure out why and do something about it.

______________________

Workout:

Overhead Squat 1-1-1
Front Squat 3-3-3
Back Squat 5-5-5

Over Time

Dietrick doing some mid-workout math

The new year is coming and people have a habit of setting goals and looking towards the future.  As far as your fitness is concerned I think it is safe to say that if you are serious about doing CrossFit you will be more fit in a years time. I find it comforting to know that all I have to do is keep squatting, running, deadlifitng, doing pull ups and working out with great people and I will be better next year.

It is great to see continued improvement in just about everyone who does it consistently, allowing us to have faith in the CrossFit program. However, if you have been doing CrossFit for a year and you are not getting more fit, figure out why and do something about it.

______________________

Workout:

Overhead Squat 1-1-1
Front Squat 3-3-3
Back Squat 5-5-5

Raging on

Party Hardy

The Holiday party was a huge success. The food was great, the dancing was awesome and the hospitality was un-paralleled. Huge thanks to Kai and Brad and to everyone who braved the weather to come out for a great night. Each year we have a party the community gets better and better and we could not be more proud.

________________________

Workout:

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Raging on

Party Hardy

The Holiday party was a huge success. The food was great, the dancing was awesome and the hospitality was un-paralleled. Huge thanks to Kai and Brad and to everyone who braved the weather to come out for a great night. Each year we have a party the community gets better and better and we could not be more proud.

________________________

Workout:

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

All Together

Coach D doing her thing.

Congratulations to the Cohort winners.  Brett, Katy, Jesse, and Bailey aimed to improve at the slow lifts.  In an effort to get strong they came in early, stayed late and spent a little extra time working toward their goals.  They came together as a team and made clear improvements.

A special award was giving to Jill for making a standout performance.  She impressed the coaching staff and achieved more than she expected.

________________

THANK YOU! to Kai and Brad for hosting an amazing Holiday Party.

________________

Workout:

Rest Day

All Together

Coach D doing her thing.

Congratulations to the Cohort winners.  Brett, Katy, Jesse, and Bailey aimed to improve at the slow lifts.  In an effort to get strong they came in early, stayed late and spent a little extra time working toward their goals.  They came together as a team and made clear improvements.

A special award was giving to Jill for making a standout performance.  She impressed the coaching staff and achieved more than she expected.

________________

THANK YOU! to Kai and Brad for hosting an amazing Holiday Party.

________________

Workout:

Rest Day

Yeah That's Right

Suzanne from 0 to incredible.

The focus of CrossFit is increased performance, and the cool thing about it is that it not only produces unparalleled performance at the highest ranks but also delivers unparallelled improvement to anyone serious about their fitness. 

At the start of the Cohort Competition Suzanne had zero range of motion in the overhead squat. Yesterday we re-tested her and took a photo.  We can see that although she did not get to full depth, she is able to hold beautiful position in a tall squat thus making a stunning improvement in her performance.

____________________________

Workout:

Five rounds for time of:
95 pound Hang squat snatch, 3 reps
95 pound Mid-thigh squat snatch, 3 reps
95 pound Full squat snatch, 3 reps
95 pound Overhead squats, 3 reps

____________________________

The Holiday Party is tonight, Saturday 12/18 at Kai's House 6:30-Late, and Potluck. Carpooling and attendance are encouraged! Directions are at the gym.

We will be announcing the winners of the Cohort Competition at the party. 

____________________________

There will be no class on Sunday at 8am.  10am class as usual.
**NO KIDS CLASS THIS MORNING KRISTY IS SICK

Yeah That's Right

Suzanne from 0 to incredible.

The focus of CrossFit is increased performance, and the cool thing about it is that it not only produces unparalleled performance at the highest ranks but also delivers unparallelled improvement to anyone serious about their fitness. 

At the start of the Cohort Competition Suzanne had zero range of motion in the overhead squat. Yesterday we re-tested her and took a photo.  We can see that although she did not get to full depth, she is able to hold beautiful position in a tall squat thus making a stunning improvement in her performance.

____________________________

Workout:

Five rounds for time of:
95 pound Hang squat snatch, 3 reps
95 pound Mid-thigh squat snatch, 3 reps
95 pound Full squat snatch, 3 reps
95 pound Overhead squats, 3 reps

____________________________

The Holiday Party is tonight, Saturday 12/18 at Kai's House 6:30-Late, and Potluck. Carpooling and attendance are encouraged! Directions are at the gym.

We will be announcing the winners of the Cohort Competition at the party. 

____________________________

There will be no class on Sunday at 8am.  10am class as usual.
**NO KIDS CLASS THIS MORNING KRISTY IS SICK

Getting To Know You

Tom Rx'd squat cleans.

One of the many things I have learned as a CrossFit coach and business owner is that people will quit a fitness program but they will have a much harder time quitting a relationship. We strive to develop a relationship with our athletes. We like to get to know athletes on a personal level and let them get to know us. We are more than just gym owner and client, we are family. Tomorrow night's holiday party will be a great opportunity to develop relationships and grow as a community, in the long run we believe that will contribute to your well being, health and fitness.

_________________________

Workout:
Shoulder Press
1-2-3-4-5-5-4-3-2-1
Push Press
1-2-3-4-5-5-4-3-2-1
Push Jerk
1-2-3-4-5-5-4-3-2-1

_________________________

The Cohort Competition is officially ending today.  If you have not re-tested yourself, today is the last day to do so.  Remember you must log your results to beyond the whiteboard.  Good Luck to all!

_________________________

The Holiday Party is tomorrow Saturday 12/18 at Kai's House 6:30-Late, and Potluck. Carpooling and attendance are encouraged! Directions are at the gym.

Getting To Know You

Tom Rx'd squat cleans.

One of the many things I have learned as a CrossFit coach and business owner is that people will quit a fitness program but they will have a much harder time quitting a relationship. We strive to develop a relationship with our athletes. We like to get to know athletes on a personal level and let them get to know us. We are more than just gym owner and client, we are family. Tomorrow night's holiday party will be a great opportunity to develop relationships and grow as a community, in the long run we believe that will contribute to your well being, health and fitness.

_________________________

Workout:
Shoulder Press
1-2-3-4-5-5-4-3-2-1
Push Press
1-2-3-4-5-5-4-3-2-1
Push Jerk
1-2-3-4-5-5-4-3-2-1

_________________________

The Cohort Competition is officially ending today.  If you have not re-tested yourself, today is the last day to do so.  Remember you must log your results to beyond the whiteboard.  Good Luck to all!

_________________________

The Holiday Party is tomorrow Saturday 12/18 at Kai's House 6:30-Late, and Potluck. Carpooling and attendance are encouraged! Directions are at the gym.