March/April Monthly Focus: Power!

The Monthly Focus in March and April is POWER! We will be focusing on short, heavy and fast workouts at a high Intensity. Expect dynamic movement, sprints, and the powerlifts such as benching, deadlifts and back squats, and of course, the essential accessory movements to be successful at the larger, more compound movements.

Four Tough Rounds

On Friday our CrossFit class was challenged to push themselves through four difficult rounds. AJ, our visitor from West Palm Beach FL represented his hometown in style – great meeting you, AJ! Warmup Rolling Joint Prep Kettlebell Warmup Don’t have…

Fight Gone Bad

On Friday our bootcamp team hit their version of the benchmark workout “Fight Gone Bad”. Congrats to Amber for increasing her score every round! Endurance WOD “Fight Gone Bad” 3 rounds, for total reps of: Ball Slams Box Jumps Kettlebell…

Ladders and Cards

We started out Thursday’s Bootcamp with partner ladders of Ring Rows and Decline Pushups – from there it was a team “Deck of Cards” workout, where the Joker earned double reps for everyone. WOD 1 Partner Ladders: Ring Rows (4…

Squats and More Squats

We focused on the Squat in Thursday’s CrossFit class, starting with the Overhead Squat and moving to the Front Squat. Congrats to Jenna, Sara, Karyn, JD, Jeff L & Dom, who all got cleared on the Overhead Squat! Lee celebrated…

Engine #8

An 8 station workout – what could be more fun? Maybe the overhead walking lunges that Wednesday’s bootcamp had to do after going through two rounds of “Engine #8”! WOD 1 “Engine #8” 2 rounds, for total reps. 1 minute…

Getups & The Gauntlet

“The Gauntlet” is one of my favorites, and it’s been a long time since we subjected y’all to it. I’m impressed that this workout gave quite a few folks an opportunity to earn some firsts: Vannessa did her first WOD…

On the Bench

Our CrossFit class hit the Bench Press on Tuesday, focusing on sets across under a challenging load. Meanwhile, the crew in the CrossFit Basics class got their first crack at the benchmark Workout “Nancy”. Welcome to Jon M, who survived…

TGUs and Team Races

Tuesday’s Bootcamp started with the Turkish Getup, a movement that involves moving from a prone position to standing while holding an object overhead. Both Vannessa & Molly gave themselves an extra challenge by using barbells. It was also Amanda &…

Give Thanks IV

Join us on Saturday November 19 for the annual “Give Thanks” celebration!

Pet Rock

Monday’s Bootcamp workout featured a “Pet Rock” – a 32kg Kettlebell. We worked in pairs, with one person holding the pet rock while the other completed as many reps as possible of the prescribed exercises. To make things more interesting,…