Upcoming Seminars with Dr. Salmon

Two very important seminar dates with Dr. Salmon. October 29th and November 5th. Mobility, Mobility, Mobility… $20.00 per class. Register online


Today’s Workout:

Buy In – Coach led warmup

WOD – “Baseline”

Time to retest your Baseline! The last time we completed it in a WOD was at the beginning of July (Compare to July 09, 2012).  Can you hit a PR? Can you make it on to the leaderboard?

For Time:

  • 500M row
  • 40 Squats
  • 30 Situps
  • 20 Pushups
  • 10 Pullups

Zone 2 – scale to assisted pullups
Zone 1 – scale as needed

If there are two or three heats, make sure to stay warm while you are waiting with skipping or dynamic movement.

Cash Out – EMOTM complete 10 KB swings with a challenging weight (55/70 – RX) for 7 rounds


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Summer Indulgence

Fresh local Strawberries are now available. These delicious little berries are rich in polyphenols which are known for their antioxidant, anti-inflammatory, and anti-aging benefits. Here

It’s a Fight Gone, Whatt?

Good… I hope! Wod tips: Choosing a different starting position can affect your score! We’ve found that starting on the row, or starting on box