Tuesday, February 14, 2017


Tuesday, February 14, 2017

Wednesday, February 15,  7:30pm WOD is Cank’d this week.


Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:


A great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You starting on Feb 27. On Mon,Tues, Thurs and Sat Mornings and Mon,Wed and Friday evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!


Image result for valentine's day wod meme

Fitness & performance:
Valentines Day Partner WoD
In teams of one guy and one girl, for time:
Row 1000m
50 overhead walking KB lunges, 24/16
50 kettlebell swings, 24/16
50 kettlebell cleans, 24/16
50 kettlebell push press, 24/16
50 pushups
50 squat cleans (95/65)
50 box jumps (24/20)
50 sit-ups
50 burpees
Row 1000m
RX+: 32/24 and 115/80
*Only one partner working at a time.
**Compare to 2/14/2016 and 2/14/2015

Note: Teams must share the same barbell for squat cleans and adjust the weight each time they switch.