Morning schedule change

Our new morning schedule starting tomorrow will be 8-9am and 9-10am. We will no longer have the 7am class. If people need a earlier class we could do a 6:30am class but only if a few people are interested.

Lynne 9/13/11

back squat 5x5

supine ring row 3x failure



max b.w. benchpress/ max pull ups


Fight Gone Bad 6

Here is the link to the FGB6 donation page.

Remember it is the Saturday at 11am.

Annie 9/12/11

C2B 3x failure

push jerk 5x3



double unders/ sit ups



OHS 5x5

HSPU 3x failure


1min row

1min burpee pull up

1min roman rope

1min rest


cancelation 9/8/11

The 7am class tomorrow on 9/8/11 will be canceled, sorry for the late notice.


bench 5x5

front squat 5x3


12 t2b

400 m run

10 ring push ups


LABOR DAY 9/5/11

REMINDER: We will only be having a 10am class today. So sleep in, come work out and enjoy the rest of your day off guilt free.

power clean 5x5

kipping skills


9 deadlifts (155/110)

12 push ups

15 box jumps (24/20)


ohs 5x3

skill work


15 slammers

30 alt. dead hang and clean

200m run


Holiday Schedule

Just a reminder we will be closed this Saturday 9/3/11. We will be going to CrossFit En Fuego at 9am, all members are welcome to come join in on the 31 heroes workout which we will be doing there.

As for Monday 9/5/11 we will only have a 10am class. If anyone would be interested in adding a 11am class then let me know by Saturday. If we have more than one person interested then we will do it.

Have a safe and fun Labor Day!

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