19 Aug
by: Published in Uncategorized

Endurance classes are outside today at the commons!  Bring everything you are going to need!

WOD: For maximum reps: Death by:

Wall Balls (20/14)
Power Clean (135/95)
Pull Ups


Lots of rules today…

Please read this all!

You are going to do work every minute on the minute for 40 minutes.
You will start the first minute with 1 Wall Ball.
The second minute will be 2 Wall Balls and so on.
You will continue doing Wall Balls until you are no longer capable of doing the proper number of reps in the minute.
The moment you come up short, the following minute you start over but with Power Cleans.
Proceed to continue until you are incapable of completing the proper number of reps in the minute and then move in to Burpees and then Pull Ups in the same fashion.
It is possible to not have to do all of the exercises (40 minutes pass and you are still doing Wall Balls) and it’s also possible that you workout will be over before 40 minutes (you max out all four exercises before the 40 minutes).

Get some,



Johanna Tasha, CrFit Oncm liked this post
18 Aug
by: Published in Uncategorized

Pre WOD: 20 mins to complete 5 sets of:

5 Deadlifts

10 Toes to Bar after each set of 5

Try and go heavier than last time

WOD: 5 rounds for time:

10 Pull Ups
10 Push Ups (20/14)
10 Russian Kettlebell Swings (32/24)
30 Double Unders

8 minute time limit


It’s Wednesday and you know what that means…

We have our yoga class tonight!  If you were not aware, we run yoga on Wednesday nights at 7:30 PM at box 1.  If you are in need of some more mobility, come by box 1 at 7:30 AM on Fridays.  And if you are still in need of flexibility work, box 2 has a 30 minute class every Sunday that starts at 11:30 AM.

And if you don’t know, now you know,



17 Aug
by: Published in Uncategorized

Pre WOD: EMOTM for 10 minutes:

3 Strict Chin Ups Pull Ups
4 Kettlebell High Pulls (each side)
5 V-Ups

WOD: For time:

21 Ring Rows
21 Over the Box Jumps (24/20)
21 Burpees

Rest 1 minute

15 Ring Rows
15 Over the Box Jumps (24/20)
15 Burpees

Rest 1 minute

9 Ring Rows
9 Over the Box Jumps (24/20)
9 Burpees


It’s getting close…

Every year around this time of year a celebration worth celebrating occurs.  Some may call it the greatest day of the year.  Other may call it the best day of the year.  Despite your superlative of choice, you would be correct.  I have been awfully quiet so far this month about this day of days and I am sure you have grown restless because of it.  Well, arrest your concerns, because I will be talking non-stop about my birthday for the next 6 to 7 weeks.  Yeah sure, my birthday is in 9 days, but who is counting anyway?!

It’s also in 8 days,



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