As of now we have always had a strength program 4 – 5 days a week before our metcon with weekends being a 20 min plus metcon  or team workout.  In the past we have had a skill program once a week focusing on a “goat” (something we suck at) instead of a strength program for the day.  I feel the need to bring that back.  Instead of having one class focused on skills/gymnastics ect held once a week I’d rather feature a skill  instead of a strength one day a week.  This way it will be offered all day  instead of focusing on one time a week when not everyone can make it in for that one hour.  We will focus on double unders, bar and ring muscle ups, kipping pull ups, handstand pushups, handstand walks ect.

Also, if anyone is interested in a flavor of Progenex More Muscle or Recovery that I don’t have, let me know.  I will be placing another order this week.


Alison you rock!


Nice work Zep!


Looking good Wayne!


Back squats

5 x 3

Increase the 5# to 10# from last week. 

CrossFit WOD:

400 Meter run buy in:

3 rds:

15 kb sumo deadlift high pulls 53#/44# Rx+ 70#/ 53#

15 box jump overs 24″/20′ RX+ 30″/24″

500 Meter row cash out