We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More


Monday, October 4, 2010

Congrats on flipping the huge tire Ren!

A. Squat 3×5 (add 5 lbs to last workout)
B. Press 3×5 (add 5 lbs to last workout)
As many rounds as possible in 7 minutes:
15 KB Swings (2pd/1.5pd)
20 PushUps
Split Squat 3 x 4-7/leg @ 3010; rest 60s b/t legs

For the split squat exempt:
DB Ext Rotation 3 x 8/arm @ 3010; rest 60s b/t arms

Report results here

Some announcements:

First, don’ t forget to get tickets to member Mandy and her fiancé Dan’s Halloween wedding social on October 30th.  Tickets are $12 and we have some at the gym, so start thinking of your costume and get your tickets early.

Second, a note from  member Rob Piché, who is looking for some ladies to play soccer:

I am looking for girls that would like to play on our indoor soccer team. I find soccer a great compliment to Crossfit so hopefully others would be interested.
If you know of anyone, please give them my contact info:

Cost: $220

– # games: 20 + Playoffs
– League runs October 18, 2010 – April 15, 2011
– Coed 6 on 6
– Played at CanLan
– Rubber grass & rubber pellets so you can wear cleats
– Plays Sunday, Tuesday, Wednesday and Thursday

Thank you,
Robert Piché


Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!