Workout of the Day


Guess what?! Only 2 more sleeps until the Hopper!

If you are available to help move the gym tomorrow, we’ll start loading around 4pm. If you can only make it after, we’ll be at the Arthur LeBlanc arena around 5pm to unload and setup. Any trucks would be greatly appreciated! All hands will be high-fived!

Strength – Weighted Lunges – 4x/leg for 5 sets

5 rounds
400m Run
15 OHS (95/65#/60%)

*20 min time cap

Compare to July 9/12

Option 1 – 3 full rounds

Option 2 – 5 rounds with 200m Runs

By the way, we got a HUGE fan for you guys. Hope you like it!



Bench Day!

Bench Press – 10 sets of 3

Compare to Apr.22/14

Cashout – Tabata Kickouts (cause why not!?)

Terri-Lynn mentally prepares for a lift

Terri-Lynn mentally prepares for a lift

The Ghost

Skill – Rowing Review

6 rounds
1 min Rowing (cal)
1 min Burpees
1 min Double Unders
1 min Rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Want to see a world champion boxer take this on??


This is the last Deadlift Monday training day. Next Monday, we’ll be re-testing the 1RM. Hoping to see lots of PRs.


150 Wall Balls

*10 min cap

Compare to July 16/13

Some of you have been asking about the names of the Girls. Some of them are fictional names. Others are named after some of the original CrossFitters. Here are Annie, Eva and Nicole doing the infamous Nasty Girls WOD.


Five rounds for time of:
Run 800 meters
30 Kettlebell swings (70/53#)
30 Pull-ups

Compare to July 5/13

*45 min cap (may not continue next round if you haven’t left for the run at 36 min)

This one is no joke. It takes a lot of physical and even more mental strength to finish this one. Scale accordingly.

We are Spartans!!

We are Spartans!!