Shoulder Press 8 @ 65%, 5 @ 70%, 5 @ 75%, 3 @ 80%

Weighted pull ups 8, 5, 5, 3

Then putting yesterdays power clean work to use:

4 rounds

5 Power cleans (bodyweight or as close as you can get to it)

50 double unders

Lifting day

Low bar back squat 1 x 20

We have been working on this for a while.  If you got all 20 last time, increase your weight.  If you missed your 20 last time, go for that weight again.

Power clean


Each of us has our weakness with this one.  Do you miss out on power because you leave your hips short?  Do you pull with your arms?  Do you catch too wide or with your knees crashed in? Focus on what you know is your weakest point in the lift.

Don’t forget sunday time change to 9:00 in the park.  And also don’t forget that as we get busy in the season it is important to take some time for ourselves and get some good old fashioned hard exercise in!

Holley Mangold, Olympian

Some of you may remember when Holley visited several seasons ago with Don McCauley. Since then, she got one of two spots to go to London to compete in the Olympics this summer.

And we have her at our gym on Saturday, July 7 between 12 and 4 for only $50. Her coach, Drew Dillon will also be with her. Drew is pretty darn accomplished as well.

Follow this link and sign up now. It’s only $50 and it helps Holley pay for her training. That’s right, she is responsible for part of her costs. As unbelievable as that sounds, it’s true. So come learn and help her compete in London this summer. She is young and this is likely the first of many Olympics for her.

Limited spots. Do it NOW!

Big Sunday fun and Big Sunday Announcement

It looks like its going to be hot this summer so we are making a command decision to not try and defeat the weather gods. We are moving the Sunday morning workouts to 9am at the park. To repeat…


It seems prudent to do so…so we will.

Thanks to the crew who came out for the fun today.

Run 200, 25 wall jumps
Run 200, 35 Russian KB swings, 97/70
Run 200, 30 Burpees
Run 200, 30 Sumo deadlift high pulls 97/70
Run 200, 20 Burpee wall jumps
Run 200, 30 American KB swings, 52/35
Run 400…Then dash for the shade.

If you haven’t been in a while, come on out for some Sunday fun in the Park.

See you tomorrow.


Congrats to Craig!

We have always known he was certifiable, but now he is certified. A certified CrossFit Trainer. Thanks for all of your hard work, Craig.

You will be seeing Craig teaching a class or two each week.

We would also like to express our gratitude to Craig, Parker, and Aimee for helping with our classes while Faith was on a European adventure. We couldn’t have done it without you guys. Thanks for being on our team.

And we can’t forget Brian on Monday mornings. Our team gets stronger every week.