Burpee Challenge Day 92 ***Attention Paleo Contests*** Your Score Sheets are due!!! ***Attention Members*** Just a reminder that our hours will be changing come September 1st. They will be as follows: Mon-Fri 615am-7am Class 7am-8am Class 11am-1pm Open Gym 4pm-5pm Class 5pm-6pm Class 6pm-7pm Class 7pm-8pm Class Sat 9am-10am Class 10am-11am Class 11am-12pm Class 12pm-1pm Class Sun 10-1 Open Gym Please adhere to the above schedule.  Thank you. Warmup Row...

Burpee Challenge Day 91 ***Attention Members*** Just a reminder that our hours will be changing come September 1st. They will be as follows: Mon-Fri 615am-7am Class 7am-8am Class 11am-1pm Open Gym 4pm-5pm Class 5pm-6pm Class 6pm-7pm Class 7pm-8pm Class Sat 9am-10am Class 10am-11am Class 11am-12pm Class 12pm-1pm Class Sun 10-1 Open Gym Please adhere to the above schedule.  Thank you. Warmup 3rounds of: 15 Burpees Samson Stretch WOD We will be starting...

Burpee Challenge Day 90 Rest Day/Makeup Day/Skill...

***ATTENTION MEMBERS*** THE GYM WILL BE CLOSED TODAY FOR THE SPARTAN RACE!!! WE APOLOGIZE FOR THE INCONVIENCE……. Don’t Forget your Burpees…Challenge Day...

Burpee Challenge Day 88 Warmup Jump rop 5 min or 150 Double Unders (or attempts) WOD 1st Front Squat 5-5-5 2nd “Coe” Ten rounds for time of: 95lb/65lb Thrusters, 10 Reps Ring Pushups, 10...

Burpee Challenge Day 87 Warmup For Time: Row 2K WOD Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk...

Attention Members!!! All those competing in the Spartan Race, the race time has changed to 11am.  We will be meeting at the gym at 8am and leaving at 8:30am. Burpee Challenge Day 86 Warmup As Needed for Team WOD Team WOD In Teams of 2: For time: 50-40-30-20 and 10 rep rounds of: Run 400meters Burpees Kettlebell Swings, 1.5/1pood Floor Wipers, 135lb/95lb Deadlift, 135lb/95lb Only one athlete may work at a time.  Athletes must start and finish runs...

Attention Paleo Contestants….The Paleo Site is up and running…See link in left column… Burpee Challenge Day 85 Warmup 3 rounds of: 1o Push-ups 10 Back Ext 10 Box Jumps 10 Double Unders WOD 1st Overhead Squat 3-3-3 2nd For Time: 3rounds of: 21 Pullups 21 Ring Dips 50...

Burpee Challenge Day 84 Warmup CrossFit Warmup WOD “Fight Gone Bad” Three Rounds Of: Wall-ball, 20 pound ball, 10 ft target, 20reps Sumo deadlift high-pull, 75 pounds, 20reps Box Jump, 20″ box, 20reps Push-press, 75 pounds, 20reps Row, 20Cal Rest...

Burpee Challenge Day 83 Rest Day/Makeup Day/Skill...

Burpee Challenge Day 82 Attention Members!!! THE GYM WILL BE CLOSED TODAY FOR THE PALEO CHALLENGE!!! ALSO….ON SUNDAY THERE WILL BE AN ENDURANCE WOD AT EAST PARK FROM 0900-1030.  THE GYM WILL THEN BE OPEN FROM 1030-1PM.  ALL PARTICIPANTS OF THE SPARTAN RACE SHOULD TRY TO MAKE THIS WOD.  IT WILL BE THE LAST ONE BEFOR THE...

Burpee Challenge Day 81 Warmup As Needed WOD AMRAP in 20min of: 400meter Run 15 Box Jumps, 24″ 10 Good Mornings,...

***Attention Members*** The Spartan Race time has changed from 1:30 to 11:30. Burpee Challenge Day 80 Warmup 100 Double Unders or Jump Rope for 5min WOD For Time: 21-18-15-12-9 Deadlift Hang Power Clean Front Squat Push...

Burpee Challenge Day 79 Warmup As Needed for Team WOD Team WOD In Teams of 2: “Tag Team” For Time: 100 Pullups 100 Kettlebell Swings, 1.5/1pood 100 Burpees 100 Knees to Elbows 100 Box Jumps, 24″/20″ 100 Back Extensions Walking Lunge, 100 Steps 100 Pushups One Athlete will Row a set amount of 250meters while the other Athlete works on the Reps from the above exercises.  When the Athlete finishes the 250meter Row, they will...

Burpee Challenge Day 78 Warmup Run 1mile WOD 5 rounds for max weight of: 2/3 Body Weight Thrusters Pullups Rest approximately 3min in between each round and 1min in between...