Archive for August, 2014

Happy Sunday!

Posted: August 31, 2014 in Uncategorized

Just a reminder that we are open tomorrow 9-11.
We are taking up school supplies for WRAP so please bring those in tomorrow. If you prefer, you can place a small monetary donation in the box and I will purchase as many supplies as I can before delivering on Tuesday. Thanks in advance!


2014 August 30 WOD

Posted: August 30, 2014 in Uncategorized

WRAP has an immediate need for all school supplies and backpacks. Please bring these items in today or Monday for us to deliver on Tuesday. You’re awesome!

Partner “DT”

5 rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps. That is one full round.

2014 August 29 WOD

Posted: August 29, 2014 in Uncategorized

WRAP has an immediate need for all school supplies and backpacks. Please bring these items in today, tomorrow or Monday for us to deliver on Tuesday. Thanks a ton for helping us help our neighbors on the loop and help our community!


EMOMx10: 1 Front Squat, Across


200m Double KB Farmers Carry (72/53)
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry (72/53) – hold KB in crossed arms on your chest
20 GHD Sit-ups
100m Double KB Overhead Walk (72/53)
20 GHD Sit-ups
150m Single KB Baby Carry (72/53) – hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Double KB Farmers Carry (72/53)

Extra-Time Permitting

Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups


Posted: August 28, 2014 in Uncategorized

We have the following Progenex products left from the last order:
1 mocha more muscle
1 chocolate recovery
6 peanut butter chocolate recovery
1 cocoon
2 force
1 shaker bottle

Let me know if you want to claim any of them!

2014 August 28 WOD

Posted: August 28, 2014 in Uncategorized

30 Calorie Row
30 KB Swings (55/35)
30 Box Jumps (24/20)


Work on a variety of splits or another movement where you have limited range of motion

“Your enemies are your greatest teachers. They test you on forgiveness, strength, compassion and faith.”

2014 August 27 WOD

Posted: August 27, 2014 in Uncategorized

30 minutes to work on:
A. 1 rep max Jerk
B. 5 rep max Back Squat
C. 5 rep max Front Squat


With a partner complete 2 rounds of:
20 Deadlifts (185/135)
20 Sumo Deadlifts (185/135)
20 Stiff Leg Deadlifts (185/135)
20 Double Russian KB Swings (72/53)
One partner completes all 20 reps of a movement while the other rests, then switch.

2014 August 26 WOD

Posted: August 26, 2014 in Uncategorized

We will be opening for 1 class on Labor Day, Monday, September 1 at 9:00. We will not have regularly scheduled adult or teen classes that day.


A. Establish a max set of unbroken TnG Squat Cleans (165/115)
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans (185/135)
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans (205/145)
No resting on the ground or the hang. Resting in the front rack is OK.

Metcon – “Cement Mixer”

7 rounds, on the 3:00
Run 400m
12 Toes to Bar
Record times for every round. Top times will be under 2:00 for all seven rounds.

2014 August 25 WOD

Posted: August 25, 2014 in Uncategorized

20 minutes to complete:
A. 7 rep max Back Squat
B. 7 rep max Front Squat
*You should only plan to do 2-3 sets of each with plenty of recovery time. Use the past few weeks of data to determine a good starting point; don’t waste energy.

Metcon – “The Chief”

5 rounds of: AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds.

Compare to May 7, 2013

2014 August 23 WOD

Posted: August 23, 2014 in Uncategorized

“31 Heroes”

Teams of 2,
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
*One partner always running 400m with 45/25 plate

Compare to August 3, 2013

This is a repeat for many, but for those of you that don’t know…

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all.

Join us today as we remember these brave warriors that gave their lives in defense of our freedom. I’ve linked each man to a bio to help get you going.

Alexander J Bennett, Sgt.

Darrik C Benson, PO1 SEAL

Brian R Bill, CPO SEAL

John W Brown, Tech Sgt., USAF PJ

Christopher G. Campbell, PO1 SEAL

David R Carter, CWO4

Jared W Day, Information Systems Technician PO1

John “Jet Li” Douangdara, Master at Arms 1st Class

Spencer C Duncan, Spc.

John W Faas, CPO SEAL

Patrick D Hamburger, Staff Sgt.

Andrew W Harvell, Staff Sgt., USAF CCT

Kevin A Houston, CPO SEAL

Jonas B Kelsall, Lt CMDR SEAL

Louis “Lou” J Langlais, Master Chief SEAL

Matthew D Mason, CPO SEAL

Steven “Matt” M Mills, CPO SEAL

Bryan J Nichols, CWO2

Nicholas H Null, CPO EOD

Jesse D Pittman, PO1 SEAL

Thomas A Ratzlaff, Senior Chief SEAL

Robert J Reeves, CPO SEAL

Heath M Robinson, CPO SEAL

Nicholas P Spehar, PO2 SEAL

Michael J Strange, Cryptologist Technician PO1

Jon “JT” T Tumilson, PO1 SEAL

Aaron C Vaughn, PO1 SEAL

Kraig M Vickers, Senior Chief EOD

Jason R Workman, CPO SEAL

Daniel L Zerbe, Tech Sgt., USAF PJ

Bart, K-9

2014 August 22 WOD

Posted: August 22, 2014 in Uncategorized

Ok guys, let me know if you want a certain size/color combination ordered. This will be the exact same shirt we printed 0215 on. There will be a crest design coming in the next couple of weeks.

Red/White ink on:
Blue Tee
Heather Black Tee
Navy Tee
Heather Blue Unisex Tank

Orange/White ink on:
Asphalt Tee (shown)
Heather Black Tee
Heather Black Tank (shown)
August 2014 CFJ Shirts_1


10×3 Front Squats, across – Go every 90 seconds


75 Double Unders
50 Air Squats
25 Calorie Row

Compare to June 18, 2014