Call Us: (509)840-0015

Tuesday 01.17.17


Tuesday 01.17.17

“I don’t want to be average.”

Thursday , January 19, 2017 come join us for your first yoga class. Teliah Gienger from Renu will be teaching this class.

Are your heels coming off the ground in your overhead squat? Is it impossible for you to do a handstand because your shoulders are so tight? How are your pistols? Can you get down there? Practicing basic yoga poses like downward facing dog, warrior two, and pigeon (just to name a few) help reinforce external rotation of the hip and shoulder necessary for many basic movements of CrossFit. Performing these yoga shapes consistently helps improve your overall mobility.

Saturday, January 21, 2017. We will be having our in house competition, fun will start at 9 and should be done by 1.  Cost is $20. Please sign up at the gym with one of your coaches. If you are doing our nutrition program, your fee for the nutation program covers this already, but still put your name on the white board.

Saturday , January 28, 2017. 10% off until Christmas for our Weight Lifting Seminar Click Here for all the details. If you are looking to improve  your olympic lifts and learn from some of the best in the industry you aren’t going to want to miss this.


Prep work

500M Row
2X6 Drinking birds
2X6 Leg pumps
warm up movements

2K Row @ 90% Effort

5 sets of
10 Perfect push ups or HSPU
10 Wall ball shots 20/14
10 Pull ups or 7-10 C2B Pull ups
10 Box jumps 24″/20″(Green light to rebound)

***Todays sets are more directed at efficiency of the overall movement.

3-5min Bike/walk/row cool down
2X2:00 Lat roll out
2X1:00 Banded Calf smash-Barbell

Leave a Reply