Monthly Archives: November 2013

Happy Thanksgiving!!!

Hello everyone & Happy Thanksgiving.

Wishing you all the best on this wonderful holiday!

God bless, Eric Rogers & Kristi Foster

Today’s Metcon: (seriously)

WALK…that’s right folks, just walk.

The key to helping your metabolism after larger meals is to simply go for a walk immediately following the meal (before you take a nap, ha).  Most people can walk a mile in 15-20 minutes.  Simply going outside in your neighborhood and walking for 15-20 minutes will greatly aid your metabolism and the digestive process.  Have a friend or family member walk with you, leisurely pace and catch up on all the happenings as you walk.  So that’s your WOD for today, a POST MEAL WALK.  Check back tomorrow for a great fun WOD that you can do at home.


WOD 11/26/13



Strength : 7 Rounds Max Effort Each Round

Hand Stand Push-ups or Hand Stand Hold

Metcon:  8 Rounds

400m Run

10 Dead Lift

10 Push-ups

WOD 11/25/13

ImageStrength: Back Squat

7 Rounds 7 Reps 50% 1RM

Metcon: 50-40-30-20-10

Box Jump/Step  24/20″

GHD Sit-ups

Push Press 75/45#

SATURDAY Open @ 9am!

We will be open at 9am today.Image

Open Gym in the front room.

WOD’s starting at 9:15, 10:15 & 11:15 in the back room.

30 Minute Nutrition Class starts at Noon!

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