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I am most definitely sure that when Greg Glassman started back in 2001 they never could have anticipated the reach they would have had and the evolution the free website would endure. Now some 16 years into the process it has become more than evident that the greatest impact that CrossFit has had to this point is the empowerment of women and the reality that they are in fact more capable then any man will ever be. So if you haven’t yet check out a little motivation above on this even of 17.5 and the close of the OPEN

Workout of the Day
Grab a Partner and row casually for 20 minutes

Then Tabata:
-Ball Slams
-hip bridges
-Step Ups
-Lite KBS
Focus on moving well and consistency with your breath

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Half the 4:30 getting after a little old school Helen. With all the bells and whistles in the fitness industry its always pretty awesome to take a step back and revisit some of the old school named Workouts. They are all about getting down and dirty, pushing yourself and finding that door into the dark place. It is beyond this door that we are truly able to find our potential.

Workout of the Day
4 rounds for completion/load
300m/250m row (75% effort)
10/10 Single Arm DB Press
20 Superman back extensions

Double Unders
DB Snatch (try to add weight to each set)
1 Round of “Durante Core”

*Durante Core=
10 hollow rocks
10 tuck ups
10 v-ups
:10 Hollow Hold

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The boys of Sunday taking advantage of a nice recovery session during our new Yoga Class. This class is organized around improving mobility, kinesthetic control, recovery and ultimately improving your overall well being. Dont miss out an opportunity to improve. Classes are Thursday at 6:30pm and Sunday at 10:00am

Workout of the Day
Back Squat 5×5 (+last week)

3 rft
400m Run
21 KBS (24kg/16kg)
12 Pull Ups

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and 17.4 is 16.4… Castro back at it again.. too bad its not cold brew coffee pony keg stands with friends for time.

Happy St. Patrick’s Day to everyone, make sure you wear your best green.

Last minute schedule adjustment to Friday Nights Classes.. There will be NO 6pm class. Everything else is good to go!

Workout of the Day

Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups


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Reminder about our Yoga class tonight, which will replace the 6:30pm on Thursdays. Please bring a yoga mat with you and an awesome attitude. Hope to see a bunch of you there to hang with NAOMI!