First @ Home WOD – Tuesday April 27th

burpee Goblet_Squat-2DRILL-flutter-kick

Warm Up

complete 2 rounds for quality

  • 10 arm circles forward
  • 10 arm cirlces backward
  • 15 jumping jacks
  • 10 – Push ups – use stairs or wall for scale, DO NOT do knee push-ups
  • Mobility/Stretching 

Complete 2 rounds 


AMRAP – 10 – Set clock for 10 mins 

  • 4 – Burpees
  • 8 – Goblet squats – Watch video – weight (ladies 5/10# men 15/20#)
  • 24 – Flutter Kicks – Watch Video

Kicking off another Spring/Summer season 2015

We’re very excited to kick off another spring/summer season.  Looking forward to doing my part to advise, guide and help others obtain and maintain that healthy life balance they seek.

Everyday we must move.

Everyday we must challenge our minds.

Everyday Fitness and Movement

We did “CRUSHED” the CrossFit Games Open – Scaled Division

During the final weeks of winter, starting Sunday March 1st through Sunday March 29th, we completed the CrossFit Games Open Scaled division and Masters Scaled Division.  Full details on the CrossFit Games Open can be found here.

Here’s a summary of the Workouts and the final results for each week.

Short summary, the CrossFit Games post 1 workout to be completed by the CrossFit community, each week for 5 weeks. This is a test of fitness across a global scale, in 2015 over 250,000 athletes around the world competed in the Open. For 2015 for the first time a scaled division was introduced, this made the workouts more accessible and more fun to a much wider community.

Three of our athletes completed the open workouts at the Holger St. Garage Gym!  It was AMAZING to Coach and watch!

Here’s a short summary of each workout and a picture of our final leader board.

Workout 1: 15.1a and 15.1b:


Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)


1-rep-max clean and jerk
6-minute time cap

Scaled & Masters Scaled Division:

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed