Friday, November 8, 2013


Hey Hey Hey! It’s Party Time!

Outdoor Movie/Game Night!

Save the Date! Our November non sweaty get together will be on Saturday, November 16 at 5pm. Our Social Director, Gaby, has generously volunteered his giant blow up tv screen, outdoor heaters and LIFESIZED JENGA! We’ll pull out the corn hole and fire up the grill too! Join us for eats, drinks and a movie/football game depending on who’s playing and what time!

Please BYOMeat and a side to share. Bring blankets and chairs.

Anyone have a fire pit we can use? 

**We are working on holiday party dates now. Talk to Gaby to give your suggestions. We have had lots of suggestions for Dec 14, but also have many people who have work parties that night. Friday Dec 13 is the team linda at CFE, so that’s out bc we want you all to participate.

Suggestions?!?!? Bombard Gaby or post to comments.


10 Min to a Heavy Front Squat


10 Min to a heavy Push Press


Open Workout 13.2

10 Minute Amrap

5 S2OH 115/75

10 Deadlifts 115/75

15 Box Jumps 24/20

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.

A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.

This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.

Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.

You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

REMINDER! New Sunday hours!

Open gym from 12:00-5:00

Class at 1:00 & 3:00

Kids’ Class at 3:00

Bring a Friend Day is now every Sunday until the new year! Bring a friend for a Free WOD during any of the 2 class times. Bring a Friend does not apply during open gym hours.