The CrossFitters had a great opportunity to work on their skills with this low rep WOD.  They could even make it tougher by substituting GHD Sit-ups for Abmat Sit-ups. The KBellers  got to challenge their brains yet again with lateral swings.  Swing the kettlebell between your legs as

At first glance, our CrossFitters may have looked at the board and thought they were getting another strength workout but when you look again, there is a nasty little twist at the end.  This was Sam’s goodbye present to all of us.  Thanks Sam – we will miss you!!   Our KBe

Time for a well needed strength day for our CrossFitters.  Lots of PR’s today!  Our KBeller’s are kicking some butt with their pull-ups lately.  Way to go guys!! Don’t forget to keep posting your Gymnastics WOD results to get a discount for the certification we will

You know it is going to be a bad WOD when you never get to put the bar down.  This one was brutal! CF Class WOD: 20 Minute AMRAP: 5 Thrusters, 95/65 lbs 7 Hang Power Clean, 95/65 lbs 10 Sumo Deadlift High Pull, 95/65 lbs KB Class WOD: 3 Rounds for time: 10 Alternating Clean to Press 1

Everyone was hoping that they wouldn’t toss their cookies today after all of the holiday cookies they ate over the weekend.  The KBeller’s kept reminding each other to drink lots of water during the workout to help with the effects of too much celebrating the night before.

We celebrated the holiday with none other than the infamous, “12 Days of Christmas” WOD in both our CrossFit and Kettlebell classes.  The KBeller’s just switched out to KB’s instead of barbells.  This workout is done just like the song…Round 1 = 1 Christm

Our CrossFit girls are anything but nasty!! Check out our KBeller’s getting their double unders on.  They have been practicing! CF Class WOD: “Nasty Girls” 3 Rounds for time: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans, 135/95 lbs KB Class WOD: 3 Rounds for time: 30

Warm-Up:  2 Rounds 30 Jumping Jacks 20 Mountain Climbers 10 Tuck Jumps   NEN WOD: Run 400 meters 40 Walking Lunges, then 10-9-8-7-6-5-4-3-2-1 Air Squats Push-Ups Sit-ups Then, 40 Walking Lunges 400 meter run  

KB Class WOD: AMRAP in 15 Minutes 5 KB Snatch/R 1 Reverse Turkish Get up/R 5 KB Snatch/L 1 Reverse Turkish Get-up/L CF Class WOD: Back Squat 1-1-1-1-1-1-1 reps BONUS WOD: 12min Ladder 1 Pullup 1 Toes To Bar 1 Pushup *increase by 1 rep each movement each round*

Congratulations to Medley on her graduation from CrossFit Basics!!  For as many times that she has driven and/or run by our gym, she finally couldn’t resist and came in to see what we are all about.  Now she can call herself a CFitter!!  Welcome to the family Medley!!