There are two “holidays’ in this week! The first one is Pi Day, 3.1416. We will be doing fun things with pies/circles! Then there is St. Patrick’s Day. We will do everything with  Irish “tankards” in our hands. No green beer in them, but we can pretend!

As far as sign-ups are going, please sign up for classes you plan to attend at least 12 hours in advance! If you think you want to come to the 6pm class on Friday, please sign up by 6am that day. Otherwise you might find yourself without a trainer! The same goes for the early morning classes. If you think you want to come to a class at 8am, please sign up before 8pm the night before. That way I know when to expect a class before I go to bed, and can set my alarm accordingly! If you think someone else will sign up for that class, so you don’t need to do it yourself, you might be disappointed if the ones who signed up cancel. I won’t come in for you because I didn’t know you wanted to sign up. I have had people sign up while they are waiting in the parking lot! Not the best idea, unless you don’t mind being stood up! It’s not just me, it is respectful to let your trainer know you will be there. If you find your plans have changed, just text me or your trainer or both of us and we can make sure the right trainer for that class is aware of the change. Thanks for your cooperation.

MONDAY 3-14-16

3 Rounds for time:

3 Plank Circles

14 Steering Wheels (15,10)

1 Plate Run around the block

6 Tire Flips


TUESDAY 3-15-16

“Jack” AMRAP in 20 minutes:

10 Push Press (115,75)

10 KB Swings (53,35)

10 Box Jumps (24,20)



5 Rounds for time:

30 Hip Extensions

25′ Handstand Walk

150′ Walking Lunges


THURSDAY 3-17-16

21-15-9 for time:

Renegade Push-ups (35,25)

Dumbbell Thrusters (35,25)

DB Box Step-ups (35,25) (24,20)

then: 50 Squats cash out (Pot o’ Gold)


FRIDAY 3-18-16

CrossFit Open 16.4


SATURDAY 3-19-16

Open Gym from 8 to 10 am



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