"A Community that SWEATS Together, STAYS Together."

We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.

Tuesday July 8, 2014 (This is a great article from Louisa) READ IT!

July marks a year since my bout with Rhabdo and as the weather gets hot and summer kicks into full swing I  want to remind everyone about the importance of taking care of their body. It's also important to remember that Rhabdo isn't prejudice and can strike anyone. Don't be fooled into thinking that just because your in great shape you are free of risk. In fact, athletes that are in great shape and coming off of a rest period are at an elevated risk. Also it's important to understand this isn't a CrossFit only deal, marathon runners, endurance athletes, car accidents, any many more scenarios can create Rhabdo and it is a serious situation not to be taken lightly! If you don't know what Rhabdo is or if you want to learn more, please take the time to read this great article by Louisa!

https://docs.google.com/file/d/0B3AUbqxr3TpCUTdpd1VSMlNOc1k/edit


STRENGTH:

3 Rounds Max Effort Ring Dips in 60 Seconds

Rest 2 Minutes between rounds

Then

Accumulate 2 minutes Hollow Hold

Accumulate 4 Minutes Total Side Bridge (2R/2L)

WOD:

2 Rounds

30 Walking Lunges (45/35)
200 M Sprint

Rest 3 Minutes between rounds