Gear for Training…

The overriding philosophy about training gear is to keep it as simple and as minimal as possible. As far as priorities go, you need to train in clothing that is comfortable to move around in.  Clothing should not be either too small or too big.  We’ve been training people for a long time and can…

A tasty treat …

How about a tasty treat? … We have a few spots still open in our up and coming New Year 6-week Fitness class starting Monday, Jan.15th at 7 pm. We will meet M-T-Th. No experience necessary. I will personally guide you through everything and we will have a good time. To Reserve yo spot for…


“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” —Henry Ford

New Year’s Eve

New Year Hours: New Year’s Eve: Sunday, 31 Dec 17 –830 AM Workout New Year’s Day:  Monday, 01 Jan 18 –Closed


“It does not matter how slowly you go, as long as you do not stop.” –Confucious What’s a quote that currently inspires you?    

Xmas WOD

This morning we had a great time working out together. We started with a 1500m Team Ski, and then it was onto this, solo: 21-15-9 rep-Rounds of: —DB Deadlift —DB Thrusters —Butterfly AB Mat Sit-Ups —DB Walking Lunges

Xmas eve, Xmas Day

Xmas eve:  830 am WOD Xmas day: 830 am WOD —doors Open at 8 AM. $15 drop in fee or $30 for t-shirt —all are welcome.


“Doctors and scientists said that breaking the four-minute mile was impossible, that one would die in the attempt. Thus, when I got up from the track after collapsing at the finish line, I figured I was dead.” -Roger Bannister

“Death By Rower”

      Photo: Last man standing. Some folks cheering him on as he finishes up. Nothing left. The wod: “Death By Rower.” 0:00-1:00 — 1 calorie 1:00-2:00 — 2 cals 2:00-3:00 — 3 cals Continue onward in this fashion utilizing either the Intervals For time feature on the monitor w/ 0:00 rest or an…

Today’s CrossFit Workout

It’s been over 3 years since we did this workout at the gym so it’s long overdue. We really like this one. Mainsite, Oct. 23, 2014. With a continuously running clock complete 5 thrusters every minute.  From 0:00-5:00 use 75 lb. From 5:00-10:00 use 95 lb. From 10:00-15:00 use 115 lb. Continue adding 20 lb….

Saturday Weightlifting Class

Come and try our Saturday Weightlifting Class, 830 AM. Doors open at 8 AM so you can get the body moving. We will be working on Clean & Jerk.  Several different scenarios.  All levels are welcome. Expect to be thoroughly coached. VIDEO:  The Kang Squat.  A weightlifting movement accessory.