"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, March 31st

Athlete of the Day: Susan Clay
Age: 40
When did you begin CrossFit? April 2014
What class time do you typically attend? 6 pm, 9 am PT

What is your favorite movement? Hang Clean and HSPU
What is your favorite lady or hero WOD? Seriously- they all suck.
What movement do you dread? Anything overhead
What is your dreaded lady or hero WOD? Murph
What is your most recent CrossFit accomplishment? HSPU- Kip
What were your thoughts after your first CrossFit WOD? Holy crap I am alive
What do you do when you aren't at CrossFit? Run way to many day cares and take care of my 4 kids- preach about CrossFit.
What would your perfect WOD look like? Hang Cleans, jump rope and HSPU's
What are your goals? Build Strength- endurance
What motivates you during a WOD? Music, people, my goals
What is one thing you have done at CrossFit that you never thought you would do?  Lift heavy
If you could torture one trainer of choice, which one and why? Trevor- because he's my PT trainer and it would be fun!
What is something about yourself that we might not know? I have never lifted weights before CrossFit.
Do you have a funny CrossFit story?  I have been farted on by my workout parter and pee when I box jump. HAHA.  I love my CF family!


1 DL
15:00 EMOM
Start at 60% of 1 RM 
Add 5/10lbs every minute for the first 10 Minutes until you get to 80% & then stay there for the last 5 Minutes


20 Shoot Throughs 
20 sumo deadlift high pulls (95/65)
20 push jerks
20 overhead squats
20 front squats

*4 burpees must be done at the top of every minute until work is complete

Disclaimer: Because your hubby requested this! :)