Workout of the Day

Sitter Share Saturday, December 10, 2016


It’s that time of year again!!  Time for the CrossFit Christmas Party!  One week from now… December 17 from 6:00 to 11:00pm!  Details are on the board at the gym… Plus, every year we donate unwrapped toys and food to Christmas Cheer during December.  This year, we are asking our members to bring their donation to the party!  You will receive a raffle ticket for a raffle at the end of the party!  We hope to see you all there!

CrossFit Classes:

For Time:

1.4 mile bike
20 deadlifts (225/155)
50 push-ups
1000 meter row
20 deadlifts (225/155)
50 push-ups

Friday’s WODBoard:

Friday, December 9, 2016

xmasOur CrossFit Christmas Party is a week away!  Make sure you’ve put it on your calendar!  Details on the board at the gym.  Please sign up for a potluck item.  Thanks!

Saturday is our second “Sitter Share Saturday!” From 8:30 to 10:30 this Saturday, and hopefully every Saturday thereafter, moms will have an opportunity to get a workout in! Trainer Liz has organized a co-op event so that moms can pay from $5 to $10 for daycare at the gym (cost depends on how many children are present). Any questions? Call 858-361-3998. Thanks, Liz for organizing this!

CrossFit Classes:

The Lift: Bench Press 5-5-5-5

10 min AMRAP
12 pull-ups
1 mini leg blaster
10 squats
10 lunges
10 jumping lunges
5 jumping squats

Friday’s Conditioning Class:

10 rounds:
15 box steps
15 KB

5 rounds:
7 knees to elbow
10 push press

Thursday’s WODboard: 

Thursday, December 8, 2016

There are no Mobility and Stretch classes today. Classes will resume next Tuesday, December 12.

CrossFit Classes:

The WOD: 5 Rounds for Time of:

20 kettle bell swings (53/35)
20 burpees

Wednesday’s WODboards:

Wednesday, December 7, 2016

December 17!! See details at the gym! We hope to see you there! 

CrossFit Classes:

The Lift: Every 30 seconds for 6 min
perform 1 snatch high pull @ 100% of 1RM

12 min EMOM
1st 4 min -Every minute on the minute perform 1 snatch@ 70% of 1RM
2nd 4 min -Every minute on the minute perform 1 snatch@ 75% of 1RM
3rd 4 min -Every minute on the minute perform 1 snatch@ 80% of 1RM

The WOD:
4 min AMRAP of
12 ft wallballs (20/14)

Wednesday’s Conditioning Class:

8 min AMRAP
10 pull-ups
20 walking lunges
Rest 5 min

8 min AMRAP
10 thrusters
10 push ups
Rest 5 min

Row 1000m for time

Tuesday’s WODboard:

Tuesday, December 6, 2016

crossfit_deerOur CrossFit Christmas Party is in two weeks!  Mark your calendars… December 17, 6-11pm!  See details on the WODboard at the gym.  Sign up for a potluck item, as well!

There will be no Mobility Classes this week.  Sorry for any inconvenience this may cause.  We will be back on schedule next week!

Christian Munson is this month’s CrossFitter of the Month!  Read why he was chosen here:  December 2016 CrossFitter of the Month

CrossFit Classes:

The Lift: Push Press 3-3-3-3-3

The WOD:
2 attempts @ max effort 500 m row
*Rest as needed between attempts

Monday’s WODboards:

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