GO ALL OUT! Reach deep in and get each WOD done! Don’t watch anyone else just get into your zone and wait for the count down. Then 3,2,1 GO!!!!
Nicole let John Koogler pick his Birthday cool down. Thank you for not choosing BURPEES!!!! Toes 2 Bar take a LOT of ENERGY if you are doing an extra kick between each rep. Watch this video and see what you think. The woman in the video is pulling back a little as she is swinging her legs up. That gives you the moment you need to get you legs us and down for the next rep.

This link from Crossfit Intrepid has step by step directions and a video!


NOT my favorite Crossfit movement, but not my least favorite either!

WOD 5rft

200m run, 5 chest to bar pullups, 10 front squats (115,75), 20 walking lunges

Programming will be getting brutal this week.  Be ready to challenge yourself….

9:30 am class will be Tues., Wed. and Thurs.

OPEN WOD:  We will be doing the OPEN WOD Wednesday night right after it is released, Thursday all afternoon, Friday morning and Saturday at 10 am.