For time:100 Double-undersThen, Five rounds of:75 pound Dumbbell deadlift, 10 reps75 pound Dumbbell front squat, 10 reps10 Handstand push-upsThen, 100 Double-unders January 2014 Newsletter Did you miss the January Newsletter in your email inbox? Check it out here!Read more

Backsquat 5-5-5-5-5 Open Shop Hours in New Schedule Yesterday we sent out the January Newsletter and in it we announced new Open Shop hours!  You now have four scheduled opportunities! They are as follows:Tuesdays: 1-3pmFridays: 7:30-11:30am and 1-3pm Sundays – 10:30-12:30 The Friday morning Open Shop hours are during regular scheduled classes.  If you come during this time, please touch base with the coach to make sure you will not be in the way of group class.Read more

Row 2kRun 1 mile CrossFit Endurance Fall Results and Spring Program Congratulations to the fall CrossFit Endurance Team program.   In 8 short weeks the crew put in a tremendous amount of hard work, miles, and reps and took home some impressive PRs in the end. Here is a recap of some of the results tracked: 400m Time Trial:Bob: 72 seconds to 62 secondsBrian: 79 seconds to 64 secondsSampo: 82 seconds to 73 secondsBilly: 74.8 seconds to 70.0 secondsDoug: 95 seconds to 75 seconds Average ∆time/400: -11.76 seconds!with a p-value of 0.04…making it a statistically significant drop in times! 800m Time Trial: Doug: 3:29 to 2:57 1 Mile Time Trial:Tony: 6:55 (reached his goal of a sub 7 minute mile before his 45th birthday!)Billy: 6:46 to 6:32Bob: 5:27 (only 8 seconds off previous best time)Josh: 7:01 (what a run with a hurt foot!)Doug: 8:00 to 6:32 (no, that’s not a typo)Moishe:...Read more

Elizabeth21-15-9 reps, for time: Clean (135/95) Ring Dips New Year, New Start The holidays are over and whether you practice the tradition of making New Year’s resolutions or not, you can make the commitment to get back in the shop!  Holidays, vacations, and parties often make it that we workout a few times less than we’d really like to. That doesn’t have to continue! Go onto MBO, sign-up for classes, and we’ll see you this week!Read more

Open Shop from 12-2. Happy New Year!Read more