Good time to hang prayer flags…

This week is gonna be tough!!  Make sure you have a plan for sleeping well, eating good food, hydrating and get back on track with your fish oils!  These little things, are THE KEY lifestyle changes that consistently separate those of us who get the best results from...

Booyah workouts!!

***ATTENTION!!!  GYM CLOSED SATURDAY FOR POWERLIFTING MEET!!!***   Stoked for this.  Here we go! Monday Power Snatch for max 2 Tuesday 21-15-9 hang Squat Clean 75/55, box jump 24/20 Wednesday: 12 minutes AMRAP of 7 military press 115/75, 7 ring dips, 14 knees to...

Memorial Day week!!

Thanks for being so awesome you guys and getting after it without me for these past few weeks!  I fly in Monday from Brazil, “ready” for Murph!!    Remembers the schedule is quite truncated it being a holiday and all 🙂 ***NOTICE: Memorial Day is Murph!!  We’re doing a...

The week before Murph!!

***NOTICE: Memorial Day is Murph!!  We’re doing a BBQ and WOD at 4:30pm, come one come all!  Morning Schedule is 10AM only, other classes through out the day are cancelled, thanks!!!***   CrossFit Classes: Monday Push Press Max 5 Tuesday: Helen but 5 rounds Wednesday:...

Strong week! Get ready

***NOTICE: Memorial Day is Murph!!  We’re doing a BBQ and WOD at 4:30pm, come one come all!  Morning Schedule is TBD, please let me know with your preference, we’re looking hard at 10am right now!***   Crossfit Classes: Monday: McGhee” Complete as many rounds in...