For max load:

Back squat 5 – 5 – 5 – 5 – 5 reps

Post load to comments.

 Jimmy a true CF'er, he skipped a trip to Vegas to attend a nutrition talk.


Halloween WOD's will be at 9am and 10am on Saturday morning.  Come dressed to scare and be ready for a "thrilling" workout.  There will be prizes for the best dressed in each class.

November Foundations will start Monday, November 2nd at 7:30pm. 

Our Foundations Program is for individuals that want to ramp up into our fast paced group CrossFit classes by learning the majority of the movements that we commonly do during our workout of the day(s).  This program will meet 3 days a week for 4 consecutive weeks, with a limit of 8 people per class. The movement curriculum is sequential and attendance to all sessions is fundamental to gaining the necessary proficiency and preparation for our group workout of the day classes.  Oh, not to worry, you'll get a workout at the end of every Foundations session.

For current members, this is a great opportunity to take advantage of our refer-a-friend program.  Refer a friend who becomes a member and get half-off of your next month's dues.  This is a perfect time to nudge that friend who has been wanting to or  is hesitate about trying out CrossFit.  

The cost for this month program is $200 and our next Foundations Course starts November 2nd at 7:30pm and meets Monday, Tuesday and Thursdays at 7:30pm, last class of the month is November 30th (due to Thanksgiving).  You will be working out during all these classes.  This class is mandatory in order to join the group classes.  However, it is not limited to new athletes.  If you are a current member and would like to participate, please talk to Cherie.  If the schedule time and dates do not work for you, or you are on a fast track to get into the WOD (workout of the day), we offer four personal training sessions at $65 per session to get you ready.


  1. Jeff McDowell :

    I’m stoked!!!! I just heard back from my main POC at CF Al Asad and it’s been confirmed today that CFHQ will be coming out here to my base to conduct a Level 1 Cert! I told my Major to make me first on that list, I can’t wait to learn more to become a better CF’r.
    PS I’m SO jealous that all of you got to play in the snow, shred the slopes and tag you friends with some snowballs!

  2. A must read! Takes on Gourd Season CrossFit Style:
    It’s Decorative Gourd Season Motherf*ckers!

  3. Alan :

    Jeff, That is awesome!!!! Good luck getting on that list! Let us know if you get your L-1!!!!
    Don’t sweat the snow! There will be plenty when you get back!

  4. Hillary Muramoto :

    Hi All, this is Hillary M. from class. My dog got out today, and I can’t find him. If anyone sees a male, un-neutered boxer, 4 yrs. old. has a chain collar with black fabric through it, and a blue bone shaped tag with his name, “Achilles”, on it, please call me at (912) 604-2349. Thanks!!!!

Speak Your Mind