Upcoming Temporary Schedule Change – Doug and I are going to a fitness seminar in Tampa over Martin Luther King weekend.  We will be gone from Friday afternoon until late Monday night.  I am working on getting classes covered.  Here are the proposed changes.

  • Thursday, 01/14 – No 6pm CrossFit class.  Instead we will have a Fundamentals class @ 6pm.
  • Friday, 01/15 – Unchanged as of now
  • Saturday, 01/16 – 10:30am CrossFit class.  No Fundamentals and No Free Class.
  • Monday, 01/18 – 4:30pm/5:15pm/6:00pm CrossFit classes. No 6am, 12pm, Fundamentals or 7:oopm classes

Stay tuned for schedule updates.


  • CrossFit 908 Ski Trip – 02/12 – 02/15 – Mont Tremblant, Canada. If you are interested, post to the comments section ASAP.
  • Goals –   Think about a one month and three month goal, and post it on the Whiteboard
  • Paleo Challenge – Make sure you are measured and weighed in.  Also, take a before picture at the gym or email one to me.
  • Fundamentals – We started a new Fundamentals class on Monday.  It is not too late to sign up for this class.  We meet for the second time, tonight @ 6pm.

Links –

Three Pillars of Health

Planning your meals

Running shoes are bad!

Meet the new Fundamentals Group, Charlie, Meredith and Terry (left to right) Say Hi when you see them.
Meet the new Fundamentals Group: Charlie, Meredith and Terry (left to right). Say Hi when you see them.

Schedule –

  • Mobility Warm up
  • Once through – 10 Pull ups / 10 Ring Dips / 10 Knees to Elbows / 10 Hip Extensions / 10 Wall Squats
  • WOD – 5 rounds for time
    • 10 Deadlift (225/135) It’s supposed to be a challenging deadlift.  Be smart, but go heavy. Form is paramount.
    • 15 Burpees – As long as your chest hits the deck and you jump at the top in full extension and clap, you’re golden.
    • 20 Double Unders – Try to do doubles.  They are important.  Learn them.  Love them.
  • 30 GHD Sit ups before going home.
  • Stretch / Foam Roll
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