Community Updates July 9th, 2018

Drew's Words of Wisdom...

"Each of us has a guiding light inside us—a power to recognize the right direction, the right song, the right choice—but the world, our fate, decides when and where it puts those things in front of us for our light to shine upon so that we may see it."

-Daily Stoic


Here's Drew's latest TACO Tuesday - 10 Questions with Coach Tana

A new TACO Drew's day post is released on Facebook Live each Tuesday.


Welcome to the HOT BOX! Dustin, Lacey, and Brian

Congratulations Jen N on your 100th class!


It's great to be a kid. Here's this week's fun and fit plan....

Here’s are the daily themes for the remaining 2 weeks:

Monday 7/11 – Game Day

Tuesday 7/12 –agility healthy breakfast

Wednesday 7/13 – build and defend your fort (bring nerf guns)

Thursday 7/14 – Crossfit Olympics

Friday 7/15 – Water day (kona ice will be here)

Monday 7/18 – Ninja Course

Tuesday – 7/19 – Field Day

Wednesday 7/20 – Crossfit Basics and Agility

Thursday 7/21 – Healthy Snack Day

Friday 7/22 – Game Day

Drop-in for $15/class

1-week - $65

2-week - $115

Register at Classes start at 10:00am and last until 11:30am.

3-2-1-LIFT OFF!

This September we will host a fun day of Lifting, PR-ing, and Sweating together! Similar to the Crossfit Liftoff event we did last year, this event will consist of competing in a 1RM Snatch, 1RM Clean and Jerk, and a Metcon workout. There will be male and female divisions, 2 weight classes, and 2 age divisions. Registration deadline is September 1st or when the event sells out. Cost is $50 per participant.

Make sure to check out the new Specialty Course in Olympic Lifting starting July 30th. This 6-week focused course will prepare athletes to perform their best on game day. More details below.


Monday we will work up to a heavy snatch complex, then do an mini open WOD.

Tuesday we will do a hero WOD mash-up. Muscle-ups, SDHP, and burpees

Wednesday is a little different spice. Power Cleans and Pistols.

Thursday is a partner workout at some stations: AAB, Back Squat, Shoulder Press, and DB snatch.

Friday will be a relay version of Jackie.

Saturday will be running, power snatch, and overhead squats.

NEW Specialty Course - Oly Lifts

This summer we will offer, for the first time, a Specialty Course. Specialty Courses are an opportunity for athletes that want focused coaching in a specific area to get that in a small group setting (12 participants max) format.

This 6-week Specialty Course is designed to focus in-depth on technique for the Olympic Lifts: Clean and Jerk and Snatch. Coached by Drew and Tana, participants will practice together 3 days per week on Tuesdays and Thursdays at 7pm, and Saturdays at 10:15am. Additionally, participants will receive Oly-specific individualized accessory and mobility movements. Practice is based on percentages of 1RM and appropriate for all levels from beginner to advanced. Participants will be able to continue attending regular classes during the course.

The course culminates on September 8th with participation in the 3-2-1-Lift-Off Event. Cost, including entry fee for the event, is $250 for non-members and $185 for members. Registration is open online. Members will receive a discount code via email or may request it at the gym.


Make sure to stay hydrated during these dog days of summer. You want to start hydrating HOURS not minutes before class. Water is best. Stay away from sugary sports drinks. Look at replacing electrolytes when you've been sweating for more than an hour (most of us get enough sodium in our food and the water at the gym is electrolyte-enhanced). Please also bring a labeled water bottle with you to the gym. Cups are for emergencies and create a lot of waste. (Plus you get to take some of that great gym water home with you) Thank you.

Have you seen our new Resources Website?

5 Things to Do Post WOD

Why Exercise and Drinking Don't Mix

How To Recover Better

Paleo-Friendly Pasta Alternatives

These posts are a great sharable resource!


Tuesday July 30th Specialty Course - Oly Lifts starts

Saturday Aug 4th - First Saturday Friend Fest, 9am

Saturday Sept 1st - First Saturday Friend Fest, 9am

Saturday Sept 8th - 3-2-1-Lift Off event 9am - 12 noon

Saturday Nov. 17 - GOBBLE GAMES!


(Believe Unconditionally In Yourself And The Ability Of Others)


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