Main – CrossFit Group WOD


Dr Andrea Sywak is running her second seminar Saturday March 1st at 1PM! This seminar will be focused on your back. Learn about it, maintain it, love it. We’re looking for volunteers to bare their backs since Spenser is gone and mine is too hairy. This seminar is part of of our ongoing education series. The seminar is complimentary for members and their family and friends.

We had such a great turnout for Dodgeball last Friday night that we had to divide into 3 teams. Can we do 4 teams this Friday evening? Come on out if you haven’t tried it already.

CrossFit Games Opens begin next week. CrossFit releases the first workout Thursday (Feb 27th) evening. To all those that have registered, stay tuned for information on how and when we will be completing the workout at our gym. The plan is to get everybody through between 10AM and Noon on Saturdays. If you are interested in being a judge, please text me 6043402978 so I can get you on the list. Here we go…..! btw, you can still register to compete for the Games:

3 Rounds Cindy (for quality) (No Measure)

5 Pullups/Ring Rows
10 Push Ups
15 Air Squats
Not for time,

Baaaaah Goats! (No Measure)

10 Minutes Double Under and/or handstand practice.
Followed by 10 minutes prep for WOD

02192014 – Muscle Mallet (Time)

10 Rounds for time of

3 Deadlifts 275/165*
5 Clapping Pushups

* Weight not to exceed 70% or 1RM!!!

Cooldown – Coach-led 400m Run (No Measure)