The WOD for 2.18.13 is…



“Brain Hemorrhage”

15 minute AMRAP
10 Wall Balls 20/14
5 Hang Power Snatch 115/80
10 Box Jumps 24/20″

Some Bad News Folks: We originally stated that we would be providing childcare on a trial basis starting this week. Unfortunately the person that was going to be running the childcare was offered another opportunity which they decided to take. As always, you are more than welcome to bring your children, as we still do have the children’s room, however supervision will NOT be provided. We apologize for any inconvenience this has caused. We are working hard to get childcare ASAP!

The WOD for 2.16.13 is…




Three rounds of:

Row 1000 meters
50 Burpees
50 Box jumps, 24/20
Run 800 meters

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney

The WOD for 2.13.13 is…




20-16-12-8-4 Box Jumps (30″/24″)
10-8-6-4-2 Double KB Stationary Lunges L/R=1 (55/35)
5-4-3-2-1 Muscle Ups

Couple of Announcements (You should all be pumped right now)

First: On the OFF CHANCE there is actually any accumulated snow tomorrow, PLEASE CHECK THE WEBSITE/FACEBOOK/PHONE A FRIEND TO MAKE SURE CLASSES ARE IN SESSION. If Springfield or Nixa public schools are closed, we will be closed automatically. If that is the case, I will post a home WOD for everyone, so be sure to look before you leap. If we are in session and there is snow, please drive carefully. We love seeing you guys here, but it’s not worth being reckless.

Second: Childcare- You want it? We are going to try to get it! Starting next Monday, we are going to be doing a trial childcare session at the 5 and 6 PM classes. Childcare will be Monday, Wednesday, and Friday to start, although that is subject to change. So take advantage of it people!!

Third: There is a little CrossFit thing called “The Open” coming up. You might have heard of it. We really, really, really need you to register. Why? Because YOU (yes you) are a PHENOMENAL athlete, and you need to take names and kick ass. You’re in here working hard every day to build fitness, why not put that fitness to good use? We are working hard to give you guys the FULL ATHLETE experience for five weeks. When the Open begins, Saturdays are going to be dedicated to YOU. That means we are going to set up the gym just like it would be for competition. We are encouraging people to bring their friends and family to help cheer them on. And yes, there will be photos galore for your new Facebook profile pictures. Sounds awesome? It is! Go to to register!!

The WOD for 2.12.13 is…



Carolina Fitness Challenge WOD #4
(Originally written for the Carolina Fitness Challenge at CrossFit Durham)

In 10 minutes, complete as many reps as possible in the following sequence:

1 Shoulder to Overhead
1 Toes to Bar
2 Shoulder to Overhead
2 Toes to Bar
3 Shoulder to Overhead
3 Toes to Bar

Shoulder to Overhead Loads:
Men – 165lbs
Women – 115lbs
Masters Men – 135lbs
Masters Women – 75lbs

The WOD for 2.9.13 is…




20 minute AMRAP

6 Deadlift 225/155
7 Burpee pull-ups
10 Kettlebell swings 55/35
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.