Saturday 140315

In Teams of 3 Complete the following:
150 Wall Balls 20#(14#)
100 Pull ups
100 Burpees
100 KB Swings 24kg(16kg)
200 Meter overhead walking lunge 45#(25#)
1500 Meter Row

One person works at a time.  

Post to comments and BTW.

Dave and Lindsay welcomed Makenna Kay recently, and we all couldn’t be more excited!

Free Intro Class Saturday at 8am.  Come learn from the best CrossFit training crew around.  

Next Foundations Program begins Monday, March 17 at 7pm.  Foundations runs Monday/Tuesday/Thursday evenings 7pm-8:15pm for a total of 6 small group sessions.  Cost is $150 and you get an incredible introduction to CrossFit movements, theory, and our methods of training.  Please sign up on our schedule link or email with any questions.

During the Foundations course we are going to want to know a little more about you.  We will be conducting assessments in order to understand you, your personal goals, current health, concerns or upcoming competitions. Once we have some understanding of your needs, we can help you achieve your goals.  Additionally, you will receive a comprehensive understanding of the CrossFit program. We’ll introduce, refine and technique and discuss range of motion requirements for all movements you’ll see in classes. Please understand that all movements have modifications and we are happy to work with all abilities.

If you still need to complete 14.3, heats will start on Saturday at 12:30pm at Open Gym with Anna and Clancy.  Also, we’ve added a Sunday 12:15pm class to complete it.  If you still need to complete it on Monday during Open Gym hours, please email  so we can schedule a judge for you.  


Endurance Running on Monday at 5:30am with Nate, sign up on MBO.  Good active recovery and skill work!

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