Friday’s WOD


News & Events:

No 6PM Class tonight. No Advance class. 6PM has been cancelled.

Paleo Challenge January 2014! We are currently working on a nutrition class to help get everyone under way with a better understanding of “How Paleo Works”.

Legendary Competitor Event coming up on February 8th, Saturday 2014. It is located at an indoor facility. You can sign up by rank.

Division I (advance)

Division II (intermediate)

Division III (beginner)

It is $90


Movement List to be released on 1/8/14

Movement Standards to be released on 1/8/14

Workout #1 to be released on 1/15/14

Workout #2 to be announced on 1/22/14

Workout #3 to be announced on 1/29/14

Link to register –

The Fittest Woman on Earth: Sam Briggs



20 Minute AMRAP:

L Sit, 30 secs

20 Overhead Walking Lunges, 45 lbs

Run, 100 m


CrossFit #131208:


500 M Bike

20 Minute AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats