21 Day Nutrition Challenge is wrapping up this Friday! We are hosting a free Nutrition Q&A and workout at 7pm this Friday for all members, as well as the public, so feel free to bring a friend or family members.  You can also bring a donation to the gym for our food drive for the Main Street Project. Learn more here.


We started a new programming cycle last week. Some of the main priorities in this cycle will be deadlift endurance, upper body pushing gymnastics including pushups and handstands, as well as absolute squat strength. For energy systems, you’ll be seeing some variation, but a bit more emphasis on aerobic power intervals, lactic endurance and muscular stamina.  And we’ll be introducing a bit more mobility work within the class setting.

A few notes on how to read the summary below. We’ll identify the main purpose of the workout as far as whether it’s about learning (practice), about getting the work done (training), about assessing (testing) or just about showing up and having a good time (play). We’ll also identify the major energy systems we are using for the conditioning workouts.  Ventilation refers to aerobic workouts (heart pumping, lungs burning).  Plumbing refers to lactic acid workouts (you know that burning pukey feeling you get from Fran).  Electricity refers to the short, neurological, max effort (used in short all out sprints or heavy/fast lifts).  Don’t worry if this stuff doesn’t mean anything to you. If your goal is to feel better or look better, all you need to know is that we’ve got you covered, and the most important thing is to show up!

Monday: Training Day  – Lower Body Strength Endurance Work (electric/plumbing) + Aerobic conditioning (ventilation)

Tuesday: Testing Day – Upper Body/Gymnastics Strength Work + Benchmark Endurance & Stamina conditioning (ventilation/plumbing)

Wednesday: Practice/Training Day – Full Body GPP & skill + Aerobic conditioning (ventilation) +  Lactic conditioning (plumbing)

Thursday: Practice/Training Day –  Lower Body Dynamic BB Complex Skill (electric) + Full Body Aerobic Power/Lactic Endurance (plumbing/ventilation)

Friday: Testing/Play Day – Upper Body Strength Endurance Benchmark + Full Body Play

Saturday: Practice/Training Day – Full Body – Olympic Weightlifting Practice + Partner Aerobic Power (ventilation)

Sunday: Make up a workout you missed or test Running or Rowing

Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

CrossFit Week of Sept 24 2018

SWEAT30 + SWEAT45 for the Week of September 23

55+ Sept 10 to Sept 26

Mommy Me Sept 25 to Oct 11