Tuesday, April 30, 2013

5 Rounds

20 Double Unders
15 Hollow Rocks
10 SA Dumbell Snatch
5 Burpies

 Bryce and the "Pillar of Death" :)

First kids class in the books!! A great turn out and Awesome effort by all the "Kiddos"

Monday, April 29, 2013


Ground to Overhead
Ring Push ups
Bar Squat

**** Reminder Kids class starts tomorrow 6:30pm! It will run along side the 6:30 CrossFit class. Oh Yeah the Underground will be rockin tomorrow night!!****

Sunday, April 28, 2013

More classes this week!!

Starting tomorrow morning 6:15am classes will run Monday-Thursday

Kids classes ages (5-12) will start on Tues/Thurs 6:30pm Sat TBA


There has been a few discussion lately at the gym re wrist strength and flexibility. Here are is a little more info to help you out:

Wrist Mobility:



  • Wrist Rotations. This is very basic. Wrap your fingers together and move your wrists around in every possible direction. Hold any position that feels a little tender/limited for a few seconds. Repeat often throughout the day.
  • Planche Push Up Position. Get into a plank position (elbows fully extended at the top of the push up). Turn your hands inward so your fingertips are pointing toward your toes. Keeping a rigid torso, shift your body forward so you have an angle from your shoulders to wrists. Hold this position for 20-30 seconds (or as long as you can bear) and repeat. If this is too intense, drop down to your knees and complete.
  • Front Squat Rack Position. If this position is bothering you as you front squat, chances are you need to get your wrists working through the range of motion required for a front squat. It is not your wrists holding the bar in place, it is your shoulders but . . . you need good wrist mobility to get that heavy bar sitting correctly on top of your shoulders. Load a bar on a desired rack setting. Set up in a rack position, with your elbows pointing as far forward as possible and weight sitting on your shoulders. Pick up the bar and rotate your elbows forward, then re rack the bar. Repeat this process until you see a change in your rack position.
  • Static Holds. Pull your wrist back into extension and/or flexion and hold for at least 20-30 seconds.
  • Wrist Walks. Place your palms on a wall, with your arms straight and fingers pointing to the ceiling. Keeping contact with the wall, walk your hands down the wall. Go as far down as possible without letting your palms come off the wall. Once you reach the point where you can’t walk your hands down any farther, turn your hands around so your fingers are now pointing to the floor. Walk your wrists back up the wall as far upward as possible. Repeat as desired.

The importance of Wrist and Ankle Flexibility - Mark's Daily Apple

Saturday, April 27, 2013

Rattler Run...

A great day for a run!! Good luck Badland's Crew!!

The heights by great men reached and kept
      Were not attained by sudden flight,
But they, while their companions slept,
      Were toiling upward in the night. 

Friday, April 26, 2013

Thursday, April 25, 2013


OVH Walking lunge 35/45
jumping squats 35/45

Wednesday, April 24, 2013


ring dips

Tuesday, April 23, 2013

2 rounds of:

23 wallballs
8 push ups
9 walking lunges
19 burpees
11 kb swings
5 squats with the kb
25 double unders

Yes there is a method to my madness lol Crack the code and there may be a little something special for you :) Thanks so much for the birthday breakfast, wishes, gifts, lunch and the birthday song! So appreciated!! Love you guys!!


Monday, April 22, 2013

5 rounds

10 Box Jumps
7 T2B

Nothing to do now except wait for baby to come... and Overhead Squat LOL
Awesome job Lindy!!

Sunday, April 21, 2013

Kids classes starting soon...

Dare to dream... Is Spring really here?


Kids classes will tentatively start Tuesday, April 30th  Your child can attend two of the three time slots available: Tuesday Thursday 6:30 -7pm Saturday 10:30. The price is $40/month.  For May and June our focus will be for ages 5-12. 

There will be a sign up sheet at the gym.

Specializing in power...


"Do what you can, with what you have, where you are."

Saturday, April 20, 2013

Tabata something ...

Get fit fast? Great, sign us up. Get fit in four minutes? Now we're skeptical. But while getting results in a fraction of the time might sound like the stuff of fitness legend, one reseacher is out to prove his hyper-efficient Tabata protocol — which takes just four minutes of exercise per session — is anything but a marketing scheme....... (read more)

Friday, April 19, 2013

Fun Friday...

10 Pistols ( one legged squats)
800m run
10 pullups
30 squats
400m run
20 pistols
400m run
10 pullups
30 squats
200m run

 Grab your partner and dosie doe... No, the fun Friday crew is not square dancing they are doing partner assist one leg squats. :)

 "The boys" of Fun Friday

Thursday, April 18, 2013

Warm up:
move 5000 lbs

8 min AMRAP
8 wallballs
8 ball slams


Wednesday, April 17, 2013

Tuesday, April 16, 2013

15 min AMRAP

10 K2E
15 Kettlebell Swings
20 Air squats

A friendly :) game of Dodge ball for warm up...

Monday, April 15, 2013

3 rounds

30 box jumps
10 thrusters

Be epic...

Friday, April 12, 2013


Fun Friday Crew post work out and they are all smiling... well most of them lol

Thursday, April 11, 2013

CrossFit Kids Classes starting soon

class times and fees will be posted soon

Power Cleans
C2B Pullups

rest 1 minute
Row 150 m x2

Tuesday, April 9, 2013

We are back.... regular class schedule today

"No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." ~ Socrates

Gym closed no problem... Linda and Heather work out in their garage gym!

Saturday, April 6, 2013

Check this out!!

Fit Mom

Friday, April 5, 2013

Thrusters and Chest 2 Bar Pull ups

And look at baby Ireland smiling... So happy that she does not have to do 13.5

6:15 am crew first to experience 13.5!

Thursday, April 4, 2013

Class Schedule Changes!!

Just a reminder no crossfit classes this afternoon or evening, Friday or Monday!

Wednesday, April 3, 2013

Deadlifts and Handstand Push ups

Tuesday, April 2, 2013

5 rounds
200m sandbag run
12 OVH Squats