Monthly Archives: April 2016

Paying for classes


"You pay how much to train there ?? "

I'm sure many of you may have been looked at sideways when you mentioned the cost of membership here.

We don't get a lot of people just walking into the gym out of curiosity but when they do, their first question is "how much does it cost to train here?"

We have two membership options that include the ability to attend CrossFit classes three times per week, or every day.

But the thing is, our goal goes well beyond classes.  And when I see people hanging out for an hour AFTER they've trained, learning how to set and achieve goals, feeling comfortable enough to open up to the coaches about life issues they're dealing with, spending time on the weekends with other members over good conversation and good food, making life long friendships, developing a passion for mastery, taking up new sports, gaining confidence, asking a coach for extra homework (and showing the commitment to complete it).   I can honestly say that I barely have a single memorable moment from actual workouts in the 10 years I've been doing this.  But I remember a heck of a lot of amazing moments from before, after and time completely removed from classes.

When you look at all of these things, it seems like getting fit is just a small part of it huh?

Seems like putting a price on classes just wouldn't be good math...

You don't (pay to) train here.

You (pay to) belong here.

FITNESS Snatch Deadlift + Hang Power Snatch + OH Squat/Rev. Lunge
Build to a heavy set
4-5 x 1 rep e/arm, all heavy20 Russian Swing
10 KB Rack Lunge
18 Russian Swing
8 Rack Lunge
16 Russian Swing
6 Rack Lunge
14 Russian Swing
4 Rack Lunge
12 Russian Swing
2 Rack Lunge
AMRAP in 6mins
Strict Pullups1. 100m Medball Run
2. 50m Sled Drag
3. 25m Deadball Front Carry
4. 12 Ring Row
5. 6 Benchpress
EM x 25 (5 rounds)
Front Squat
Rope ClimbsKB Clean and Pushpress
AMRAP in 5mins
Rest 2mins
10 Goblet Squat
30m Waiters Walk
AMRAP in 5mins
Pushups18 Wall ball
16 Slamballs
14 Burpees
12 Broad Jumps
100m Farmers walk
AMRAP in 8minsAccessory
Yoke Walk
Hand over Hand Sled Pull
Deadlift10 DB Deadlifts
10 DB Hang Power Cleans
5 rounds
PERFORMANCE Power Snatch + 5 OH Squat
Build to a heavy set6 DB Snatch
6 DB S/Arm Hang Squat Clean
AMRAP in 6mins 20/12.5kg
Muscle Ups1. 100m Medball Run
2. 50m Sled Drag
3. 25m Deadball Front Carry
4. 12 Ring Row
5. 6 Benchpress
EM x 25 (5 rounds)
Front Squat1 Round of:
30 Hang power cleans 42.5/30kg
15 Front Squats
3 Rope climbs
Then, 2 rounds of:
20 Hang power cleans
10 Front Squats
2 Rope climbs
Then, 3 rounds of:
10 Hang power cleans
5 Front Squats
1 Rope climb
HSPU10 Ring Dips
10 TTB
10 Burpee Box Jump Overs
10 Pistols
AMRAP in 8minsAccessory
Yoke Walk
Hand over Hand Sled Pull
Deadlift30 Deadlifts @ 80% of Pushjerk
20 Hang Power Cleans
10 Shoulder to Overhead

Limits? Not here…..

Last month a small crew participated in The CrossFit Games Open.  Everyone agreed afterwards that it was bloody good fun.  But many of them also said that they were quite nervous about it, and needed some serious arm twisting from their friends to sign up . It's totally understandable.  It's wired into us.  The status quo…
Continue Reading

Success lies in the past, not the present….

[caption id="attachment_11966" align="alignnone" width="600"] 2016 Joelene is ramping up her training volume ahead of the Pacific Regionals. Not recommended for 2012 Joelene!![/caption] What do the champions of this sport do in the gym, to be the champions that they are?  This is a question that many CrossFit Games hopefuls ask themselves, as it makes sense…
Continue Reading