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Paleo Challenge Starts TODAY!!! Our once a week meetings will start tonight following the 5:30pm class where we will obtain body-fat percentages, goals, and information. If you absolutely cannot make it to this meeting, get into contact with Nate.

Warm-Up/Skill: Clean and Jerk Movements (Burgener Warm-Up)

WOD: 15-12-9 w/ Sprint in Between
Squat Clean & Jerk
Sprint 40m
Ring-Push Ups

WOD/Announcements...

Hello everyone! I hope you had a great weekend and can't wait to get you guys back in for what I will hope to be a full week of programming! Having said that, we are going to have some delays on certain things such as Paleo Challenge. I know the announcement said that the meeting would be last night which was a mistake on my part. Since I have classes this evening I won't be able to do that either. The Paleo Challenge meeting and measurements will be done TUESDAY, FEBRUARY 8th after the 5:30pm Class! If you absolutely cannot make it, get into contact with me asap.

The Bigger/Stronger Hybrid Group will still meet next Monday.

Now, for the main event...
WOD: 5 Rounds for Time:
10 SDLHP (95/65)
20 Push-Ups
30 K2E

Post times and comments...

Todays WOD/Announcements!!!

Glad that the roads are plowed (for the most part) and people are getting back into our box! A few announcements....

Paleo-Challenge: Meeting Feb. 6th at 6:30pm taking body-fat measurements and discussing nutrition. If you want more to take advantage of CSC's Biosignature Practices and have a more accurate understanding as to where and why you are retaining fat, let me know in advance. The Paleo-Challenge cost will be $20 for normal 3-pinch testing and nutritional logs, for those of you who take part in CSC Biosignature the cost will be $227. The biggest difference between standard and biosignature is that standard will only measure at the beginning and at the end. Biosignature you will measure every week and be monitored each week on very specific measurement and weight areas.
I highly recommend the biosignature practice.

Bigger/Stronger (Hybrid WOD's) will begin a week following on Monday, Feb 13th. These WOD's will be strength emphasis following the Hybrid System Programming. They will be added to the site and here on the blog for those interested in trying it out.

WOD: Relay Day
25-20-15-10-5 each.
Burpees
AbMat Sit-Ups

Goblet Carry Lunge with KB (55/35) 30ft relay. Begin at Burpees

Were OPEN!!!

Open Gym Hours and Both evening classes are open today!! Be ready to workout because I am NOT posting this one on the blog or the site until the end of the day. But trust me, its a good one!

See you there!

N8

AM Classes Feb 3rd Canceled!

The roads leading into the gym are still unplowed and I will be unable to get into the gym. I will post at 11am whether or not we will be closed the full day. Thanks for understanding guys and gals, I really hope it doesnt last too much longer.

No Classes today Feb 2nd!

Sorry to everyone, but after finally getting my car out of my apartment complex, I arrived NEAR the gym only to see that none of the roads or parking lots near the gym were plowed. Unfortunately, I can't ask anyone to make it to the gym if I can't even get to the door.

At Home WOD:
Tabatta (20 seconds of work/10 seconds off x8) Each Exercise

Handstand Holds (Or Push-Ups)
Straight-Leg Sit-Ups
Lunges (Or Pistols aka. 1 legged squats)
Burpees

Enjoy!!! I'll keep you posted!

No AM Classes for tomorrow, Feb 2nd.

Seeing as my car is under 2 feet of snow, I won't be able to make it to the gym to have classes in the AM. However, I will attempt to leave in the morning prior to the open gym time. If I can get my car out of the snow and to the gym, we WILL BE OPEN for open gym hours and the 4:30pm class. Check back here or on the site for more information.