The WOD for 4.21.12 is………….


“Abs Gone Bad”

1 Minute Plank Hold or 30 second L-Sit

100 3 Count Flutter Kicks
75 Sit Ups
50  Russian Twists
25  Core Crushers (Toes-to-bar/Knee-to-elbow Combination)

1 Minute Plank Hold or 30 second L-Sit


The WOD for 4.17.12 is…..



Establish a 1 Rep Max Snatch

8 Minute AMRAP

8 Power Snatches (75/55)
8 Burpees

NOTICE: As everyone knows, Bobby will be leaving in two weeks for his duties over-seas as CrossFitters, we are going to show our appreciation by doing a special workout just for Bobby and as a family, I hope that we can all come out and do this workout together. So, what we need to know is, when would work best for everyone to do this workout? We can either have it as a workout during the week, OR as a Saturday workout.

Our goal is to get as much of our CrossFit family together at once to do this workout. We are a small gym, but believe me when I say it is our love for one another that separates us from the other gyms in this community. PLEASE LET US KNOW when you think you can come in for this very important workout. Thanks everyone!

The WOD for 4.16.12 is…..


Complete the Following Ladder For Time

10 Double KB Front Squat (55/35)  –  2 KB Swings
9 Double KB Front Squats (55/35)  –  4 KB Swings
8 Double KB Front Squats (55/35)  –  6 KB Swings
7 Double KB Front Squats (55/35)  –  8 KB Swings
6 Double KB Front Squats (55/35) – 10 KB Swings
5 Double KB Front Squats (55/35) – 12 KB Swings
4 Double KB Front Squats (55/35) – 14 KB Swings
3 Double KB Front Squats (55/35) – 16 KB Swings
2 Double KB Front Squats (55/35) – 18 KB Swings
1 Double KB Front Squats (55/35) – 20 KB Swings

The WOD for 4.14.12 is……


“A Different Kind of Dodge…”

Depending on class size, we will either play CrossFit Dodgeball, OR CrossFit Bombardment

In Bombardment, you will work your way to different stations and perform various exercises.  Meanwhile, CrossFit Coaches will throw dodgeballs at the athletes while they make their way from station to station.  If a ball hits you, you perform the associated penalty with that ball.  Rules will be explained in full tomorrow.