We’re back! For those of you that were concerned about how dirty the gym was getting, it’s OK now. For those of you that missed us, we missed you too! We had a wonderful vacation, but it sure is good to be home again! I want to especially thank the people who stepped up to train classes for me while we were gone, Jordan, Brian, Leanna, Nathan and glad you’re back too Renee!

I also want to thank those of you that are signing up on line! It is so helpful for all the trainers to see if they have a class or not. If you are not getting confirmation e-mails, check your trash or spam folder and allow e-mails from this website. This will help remind you of when you signed up. If you can’t make a class you can text me and I will cancel your reservation and/or pass the information on to the trainer in charge.

MONDAY 7-21-14


For time:

1 K Row

50 Thrusters (45, 35)

30 Pull-ups

(courtesy of crossfit.com)


TUESDAY 7-22-14

AMRAP in 20 minutes:

3 Hang Power Cleans (185, 135)

6 Ring Dips

9 Box Jumps (30, 24)

27 Double Unders

(courtesy of crossfit.com)



For time:

3 minute Handstand Hold

100 Squats

50 Meter Handstand Walk

100 Squats

30 Handstand Push-ups

(courtesy of crossfit.com)


THURSDAY 7-24-14

3 Rounds for time:

50 Kettle Bell Swings (53, 35)

25 GHD Sit-ups

400 Meter Run


FRIDAY 7-25-14

5 Rounds for time:

25 Wall Ball Shots (20, 14)

15 Push-ups

20 Ring Rows


SATURDAY 7-26-14

Open Gym from 8:00 to 10:00 am

with Dylan


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