Such a slacker ..

this title is dedicated to me as webmaster of this site. I apoligize to those who follow this un-updated site. If you truly wish to see what were doing, come join us in our community based group/individual workouts. Join one or more of our 13 classes per week, join the fun and get the results.

As far as training goes, we are currently working on our fitness levels and increasing our work capacity. leaving yesterday behind, grabing the bull by the horns today and running hip first into tomorrow. Come in and join us as we prep for the up and coming 2011 Crossfit Games. Beginning March 15th thru the last weekend of July.

What is today?

well today being tuesday .. Deadlifting sounds fun. We the trainers, have decided to slow our roles in our decisions to beat you into the ground with painful metcons that leave us sore and so exhausted that we cant wait to return. So slowing the pace ...

Deadlift 3,3,3,3,3

Good luck, tomorrow.

Lagging .. :)

Tuesday 2/15 we did ..
"ANGIE"
100 pullups
100 pushups
100 situps
100 squats
( keep in mind .. every set of hundred must be done before moving forward).

Thursday 2/17 we did ..
"ANNIE"
50-40-30-20-10
Double Unders
Abmat situps

Friday morning we completed ..
"Kelly"
5 rounds
400m run
30 box jumps 24"/20"
30 wall ball shots 20#/16#

and Today Monday 2/21 we completed..
"Cindy"
20min AMRAP
5 pullups
10 pushups
15 squats

tomorrow should be interesting .. everyone was sore after today.

Crazy Wittman thursdays..

Thank you for the huge turnout this evening. Biggest class that i have had in a long time. it was great to see such a lively crowd. I believe that we should split into two groups in the future. either that or we get more equipment, and a bigger space ;)

Well anyway, Wittman .. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

So preparing for this workout we started with the power clean, and down into the squat cleans. getting a few reps as warming up. for the excessive amounts of kettlebell swings, power cleans, and box jumps.

W.O.D.
-"Wittman"
7 rounds
15 kettle bell swings 53#/35#
15 Power Cleans 95#/65#
15 box jumps 24'/20'

Again, it was awesome to see so many people. I hope to see you all again soon.

Running Wednesdays

Today our workout consists of 5 kilometers of running. Heading in the direction of our normal runs .. make a right onto larch, then the next right onto W. Sugar Rd, following up and making the right onto S. holly rd. and making the last right onto larch following up and making the second right onto industrial way and heading home.

RUN 5k.

Good Luck!!

Tuesdays workout

20minute Amrap

5 HandStand Pushups
10 toes thru rings
15 20#/16# medball cleans

EWWW!! that smell..

Today our workout consists of 5 kilometers of running. Heading in the direction of our normal runs .. make a right onto larch, then the next right onto W. Sugar Rd, following up and making the right onto S. holly rd. and making the last right onto larch following up and making the second right onto industrial way and heading home.

RUN 5k.

Good Luck!!