The WOD for 3.30.13 is…



Please Note: Due to the Holiday weekend, we are going to try to stay relatively close to this schedule. Because of previous family arrangements, the gym will not be open past noon. We thank you all for your understanding.

Heat 1 (9:30 AM)
Rodney Messenger
Shannon Mathes
Kris Tate
Mary White

Heat 2 (9:50 AM)
JD Schiman
Molly Illum
Ben Blake
Jenna Smith

Heat 3 (10:10 AM)
Allen Mathes
Lisa Altis
Kent Payne
Amy Sullivan

Heat 4 (10:30 AM)
Jon Viland
Brittni Ruble
Ken Nall
Mindy Schiman

Heat 5 (10:50 AM)
Jeff Schiman
Brigette Golmen
Brian Fick
Jen Tate

Heat 6 (11:10 AM)
Aaron Stokes
Stephanie Stokes
Craig Golmen
Kylie Ludemann

The gym will be open at 8:45 AM for people to come in and warm up

WE WILL NEED JUDGES!! If you can help us by judging, please arrive at 9 AM for a judges meeting.

Athletes arrive no later that 9:15 to be briefed on movement standards.

This week marks exactly ONE WEEK LEFT IN THE OPEN!! So, at the conclusion of the Open next Saturday, we would like to invite everyone to bring their favorite dishes (not necessarily healthy) to celebrate surviving The Open. You guys have done a great job during the Open, and this will be a fun opportunity to kick back and chat about all that you have accomplished. We hope to see everyone there. Goodluck with the rest of the Open!

The WOD for 3.29.13 is…




7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men 135
Female 95

Athletes that are validating this workout on Saturday should perform a taper WOD (options will be in the gym).

Also, if you need to be validated before Saturday, please post on here and let us know!

The Heats for 3.23.13 are…



Alright guys, the gym will be open at 9:00. If you are judging, have questions about the movements standards, or just love us and want to spend time with us, please arrive then.

Athletes: PLEASE ARRIVE at 9:15 to go over standards. If you do not attend this meeting and then get no repped, we are probably going to laugh at you and put it on YouTube.

HEAT 1 (9:30 AM)
Lane 6: Brittni Ruble
Lane 7: Jon Viland
Lane 8: Amy Sullivan
Lane 9: Kris Tate
Lane 10: Stacie Finley

Heat 2 (9:50 AM)
Lane 6: Jenna Smith
Lane 7: Ben Blake
Lane 8: Shannon Mathes
Lane 9: Craig Golmen

Heat 3 (10:10 AM)
Lane 6: Melissa Davis
Lane 7: Aaron Stokes
Lane 8: Alyssa Blake
Lane 9: Ken Nall

Heat 4 (10:30 AM)
Lane 6: Brigette Golmen
Lane 7: JD Schiman
Lane 8: Mary White
Lane 9: Canyon Moody

Heat 5 (10:50 AM)
Lane 6: Kylie Ludemann
Lane 7: Stephanie Stokes
Lane 8: Mindy Schiman
Lane 9: Jen Tate

The WOD for 3.22.13 is…




12 minute AMRAP

150 Wall Balls 20/14
90 Double Unders
30 Muscle Ups

Athletes that are planning on validating Saturday:

Your WOD is 500m row x 4, each for time.
2 minute rest between attempts.


Currently, Nixa schools are calling for a late start, meaning we will cancel the 6 & 7 AM classes as well. If the weather continues to get worse, we may cancel the evening classes as well.

PLEASE CHECK THE WEBSITE OR FACEBOOK BEFORE COMING INTO THE GYM. We will keep you updated. If all classes are cancelled, we will post a home WOD for you to do.

The WOD for 3.20.13 is…



“Civil Unrest”

13 Minutes to climb as high in the ladder as possible of…

10 Power Snatches 95/65
15 Wall Balls 20/14
2 Bar Muscle Ups
10 Power Snatches
15 Wall Balls
4 Bar Muscle Ups
10 Power Snatches
15 Wall Balls
6 Bar Muscle Ups
Continue for as far a possible.
Your Score will be your last COMPLETED round of muscle ups, plus any work accomplished beyond that.