Month: September 2014

  • Wednesday, October 1st, 2014

    [vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Nice little CrossFit triplet there eh?  I gotta say, the way I see people taking the time to mobilize, warm up well, cool down well, work on weaknesses and work towards their goals… it just makes me a very happy Coach 🙂 Keep up that great work! You may have noticed our…

  • Tuesday, September 30th, 2014

    [vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Good work on 1/2 Nate team fun!  keep up all the beaut-tastic progress, high fives and smiles.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=v_jhoEkI410″][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text] WARM UP Overhead Warm up 2 Rounds:  10 dislocates + 10 weighted  10 ring rows + 10 push up plus  10 spiderman lunges  10 tuck jumps HEALTH-STRENGTH Strength – Bench…

  • Monday, September 19th, 2014

    Monday, September 19th, 2014

    [vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Weekend’s over 🙁  But that just means MORE CrossFit this week!  Not too shabby if I do say so myself.  No one mentioned any limitations or preferences for the Town Hall Meeting we’re planning – We’ll just nail down a day and tell you guys I guess![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=lmyZMtPVodo”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text] WARM UP…

  • Friday, September 26th, 2014

    Friday, September 26th, 2014

    [vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Woo!  It’s Friday!  Hey, if you haven’t been in to see Crystal yet, and you aren’t seeing a massage therapist, now is a good time to get into the habit.  Even once a month can be helpful for revealing tight muscles/areas you didn’t know existed and can help to give you a…

  • Thursday, September 25th, 2014

    [vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Amazing work with the thrusters and burpees.  Considering the showing we had in the gym (lots!) and how hard you guys all worked, You guys are amazing.  That’s not even a proper sentence I don’t think.  The newer Folks are crushing it and putting in all sorts of extra work – keep…

  • Wednesday, September 24th, 2014

    [vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Yeah Wednesday!  Hump Dayyyyyyy!  haha gotta love that commercial. Keep up the awesomeness people – There’s going to be some running this week since it’s “so nice” out – so long as it’s a warm(er) break before any serious cold comes, I’m happy :)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=FNXwKGZHmDc”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text] WARM UP Clean…

  • CrossFitter of the Month – August 2014

    [vc_row][vc_column width=”1/1″][vc_column_text]This Month we recognize someone who has progressed significantly over the last year+ and who has quietly crushed extreme in the background for a while.  Respecting the time required to improve mobility, to support goals with homework and good quality rest when it’s needed – it’s all been paying off over the last several…

  • Tuesday, September 23rd, 2014

    [vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Keep up the great work everyone!  We’re looking at setting up a “Town Hall” meeting for the gym – Let your coaches know days/times that work well.  We’re going to go over where the gym is at, where we’re headed (metaphorically… we aren’t moving – thank goodness), our future plans and then…

  • Monday, September 22nd, 2014

    [vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Hope you guys all had a great weekend – We’re nearing the end of September already which is just crazy.  It’s been very awesome seeing people settle into their routines, and for hours to find a rhythm.  We’re going to be analyzing the hours that are most popular, and potentially playing around with the…

  • Friday, September 19th, 2014

    [vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Au Contraire Bonjour!  Way to attack that WOD.  That’s very much a “pace it out and see how it goes” kind of workout.  Unless maybe you’re spealler or something.  Keep up the great work!  Head over to the Catalyst games 2014 Facebook page for the link to the fancy photos that were…