Daily WOD

Weekend WOD

UPDATES: Please be careful on your way into class tomorrow am.  Running with Ed is going on and there could be some people out on the roads on your way in. Nutrition Challenge!!! Many of you have asked about utilized "macros" for a nutrition plan and some of you have started experimenting with it.  We figured it would be helpful to give you all some guidance with it and have some fun with one another as well as some accountability.  We will be working on getting somethings set up for you to jump in and try it in the coming weeks if you would like.  We will also be having a traveling Dexa scan  https://dexascan.com/ come to the gym the end of June to help you measure your results. Some people jumping in on one of the Spark workouts! WOD For time: 150 squats 75 hip extensions or banded good morning 120 squats 60 hip extensions or banded good morning 90 squats 45 hip extensions or banded good morning Comments:  Have you enjoyed the option of jumping in on a Spark class?
cspealler
May 20, 2016
Daily WOD

5.19.16 WOD

Jay rocking out some L-Pull Ups from last weeks .com programming WO Hang Squat Clean 5-5-3-3-3-1-1-1-1 Comments:  Best place to go on a weekend trip during shoulder season?
cspealler
May 19, 2016
Daily WOD

5.18.16 WOD

Vicky setting a 20 lb PR yesterday!! BRING A FRIEND TO CLASS FOR FREE!!! WOD 5 Rounds Run 400 meters  15 Box Jump (24/20) 3 Power Clean (heavy, athlete chooses the weight) Comments:  Do your friends get sick of you asking them to come to CrossFit?  Tomorrow is your chance to get them in the door!
cspealler
May 18, 2016
Daily WOD

5.18.16 WOD

Another huge thank you to all of our volunteers that helped out at the Mountain Meltdown last weekend.  You guys toughed it out through all kinds of nasty weather! WOD AMRAP 20 min 2 Rope Climb (15') 20 One Legged Squats 40 Double Unders Comments:  Pistols,  love em' or hate em' and why?
cspealler
May 17, 2016
Daily WOD

5.17.16 WOD

Boomer running the Mountain Meltdown!  Thanks to Siri for all the great pics from the other weekend. WOD Behind the Neck Jerk 1-1-1-1-1-1-1 Comments:  Are you enjoying the month of programming from .com?
cspealler
May 16, 2016