!!!!!Kelli dean Finishes in 3rd Place!!!!!!


For those of you that did not watch the CF Games, look at what you are missed. Our very own Kelli dean finished in 3rd place. What a great accomplishment she has achieved in her test of fitness. Over the last 3 years, she has trained extremely hard to make it to the podium, and now it was all worth the wait. Next time you see her make sure to congratulate her on a JOB WELL DONE!!


MONDAY, 28 July 2014

Skill work – muscle-up prog
3 x 10 reps of
Hollow and arch swing
Hanging V hip extensions
Band assisted strict pull thru

Snatch – establish a 1RM

Row 15 calories
15 wallball (20/14 lbs)
15 ring dips
15 toes to bar

Friday, 25 July 2014

Skill Work- Muscle up prog

SNATCH-1 Rep @ 75%, 85%, 90%, 95%, 95%, 95%

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
(Scale weight to 75% of your PJ 1RM if necessary)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J

Monday, 21 July 2014

Skill Work – Muscle ups Program

3×10 Reps of
Hollow and arch swing
Hanging V hip extensions
Band assisted strict pull-thru

Front Squats
5 X 75%; 3 X 85%; 1 X 95%

AMRAP in 10 Mins
16DB/KB Pwr Snatch(20/12Kg)
(8L arm/8 R arm)
50 Dbl unders

Friday, 19 July 2014

Skill work – muscle-up prog

Clean – 8×2@80% 1RM, EMOM

For time
21 OH squat (95/65 lbs)
42 pull-ups
15 OHS
30 pull-ups
18 pull-ups

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh. (picture and information courtesy of CrossFit)

During this next two weeks we will be putting in some hero wods. Remember to do your best on these wods as the fallen hero’s that they are named after gave their best. It does not mean that you have to RX the wod but do what you can to honor these men who have served our country. The next one will be on Sunday.

We are getting a group of people together to do the “whole9″ challenge again….so far Allycat, SB, MC, LW and H&I are getting onboard…anyone else interested in joining us? It is better to do as a group that way there is more support and everyone can bouce recipies off of each other. See the link on the side of page for more information. It is a great way to “reset” your body and learn how to eat better in general!