21
Nov

WOD: November 21, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Brandy & Charlene will officially graduate from Foundations today!! Whoop Whoop, congrats! Don’t forget Saturday Introduction Class, 8:30 am, bring family and friends, let’s continue to inspire many more! Have them go to this link to sign up for the free intro class… Sign Up HERE .Our next Foundation’s Course starts this Monday! Warm-Up: […]

19
Nov

WOD: November 20, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Fun Team Recovery DAY!! The majority of this class will be spent on skill work pertaining to positions within Handstand Progressions. Don’t forget Saturday Introduction Class, 8:30 am, bring family and friends, let’s continue to inspire many more! Have them go to this link to sign up for the free intro class… Sign […]

18
Nov

WOD: November 18, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Foundation’s Day #5 for Brandy and Charlene, Heck Yes!! They are doing great:)  New Foundation’s Course starts next Monday, whoop whoop!! Big congrats to Shannon for being selected as our October Athlete of the Month! Check out his write -up HERE. Warm-Up: * DROM: Dynamic Range of Motion * Mobility: Posterior Chain Strength: […]

17
Nov

WOD: Challenge Capacity Re-Test

By: Michelle Stafford Leave a Comment

Main – CrossFit Heck yes!! The challenge capacity RE-TEST is upon us!! Please ensure you come, this is a critical component of the challenge. Looking forward to seeing all the improved results:) For those who did not partake in the Nutrition Challenge or take the Capacity Test, no worries, come in and partake in this […]

16
Nov

WOD: November 17, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Yay!! 90 Day Challenge has come to a successful end!! Very proud of everyone and super excited to see what the future holds, this is just the beginning:) The performance test of the challenge will be tomorrow!! So excited to see everyone’s improved results! Also, this will be Charlene and Brandy’s second […]

14
Nov

WOD: November 14, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Big day for Justin, today he will graduate from Foundations, what what!! Also, today is the last day of our 90 Day Nutrition Challenge!! You all have done amazing:) We will be doing the Performance Test WOD on Tuesday, can’t wait to see the results!! Don’t forget Saturday Introduction Class, 8:30 am, […]

13
Nov

WOD: November 13, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Fun Team Recovery DAY!! Christmas Party and Paleo Potluck December 6th, 2014!! Very exciting RSVP your spot in our FaceBook Group, you will find all the details in the Event:) Don’t forget Saturday Introduction Class, 8:30 am, bring family and friends, let’s continue to inspire many more! Have them go to this […]

12
Nov

WOD: November 12, 2014.

By: Michelle Stafford Leave a Comment

  Main – CrossFit Foundation Day #2 for Charlene and Brandy. Justin will be starting Foundation Day #5, wish them luck, they are doing amazing!! Warm-Up: * DROM: Dynamic Range of Motion * Mobility: Overhead Prep. Strength Work: Split Jerk: 12 Minute EMOM – 2 Reps. (Work up to a heavy set.) Points of Performance  * […]

10
Nov

Veterans Day – Hero WOD: November 11, 2014.

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT Happy Veterans Day to all the members in the box who have served our country – THANK YOU FOR YOUR SERVICE!! We will all be participating in a HERO WOD to honor all our Heros who have fought for our country and still do to this day. This WOD will be hard, challenging […]

9
Nov

WOD: November 10, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit First Week of Foundations for Charlene and Brandy!! Also, Justin will be starting his second week of Foundations, very exciting!! New Week!! Let’s do this:) Warm-Up: * DROM: Dynamic Range of Motion * Mobility: Hips & Adductors  Strength Work: 5 x 5 BackSquat @ 85% 1 RM (5,5,5,5,5) Strive for Virtuosity Conditioning 12 […]