Today’s schedule is as follows:

5am skills, 6am wod/basics, 9am skills, 10am wod/basics, 11am strength, noon wod/basics, closed at 1pm!

Work Out of the DayMax Triple broad Jump (for distance)then,For time:50-40-30-20-10 reps of –– double unders– situps– air squats200m run before each roundPost time to beyond the whiteboard.

The New Year is right around the corner and we want everyone to think about their CrossFit goals and what they want to accomplish in 2014! We want to put these goals out there as a gym so we can all help each other reach them. We encourage everyone to participate! You can pick up a “My 2014 Crossfit Goals” slip at the front desk or in the envelopes next to the whiteboards to fill out. Once you have filled out your goals please bring them to the front desk or give them to your trainer. Your goals can consist of things like, getting your 1^st pull-up, 5 more rounds of Cindy, adding 30 pounds to your back squat, stringing 10 pull-ups together, or competing in a Crossfit Competition.

You can turn your goals in now through the end of January. We will be hanging all of our goals up on the wall in the gym so we can be reminded of them every day and so we can help each other reach them!

Remember: You are more likely to reach your goals when you write them down and share them with others.

Let’s hit it hard in 2014!

BasicsSame as above