Friday, August 30 2019



Schedule Update

Labor Day - Monday, September 2nd
8:30am and 9:30am Classes, Open Gym until Noon!

Fall Schedule Begins Next Friday!
5pm and 6pm Classes on Fridays!

Upcoming Events!

Saturday, September 7th - Accountability Kick-Off with Coach Jon!
Want to work out more than you do now? This is the FREE program for you!

SWEAT with Coach Abby! Starts Monday, September 9th!
Mondays and Wednesdays from 8pm - 8:45pm
Sign up at the Front Desk Kiosk under Attendance Packs!

"Nasty Girls v2"

3 Rounds for time:
50 Pistols (alternating)
7 Muscle ups
10 Hang power cleans (175lbs/ 125lbs)

Coaches’ Note: This is a soup-ed up version of the original CrossFit bench mark, "Nasty Girls" that was seen during the CrossFit Games Regionals a few years back. Despite the higher loading and complexity of the movements, we should have the capacity, if performing this as written, to go unbroken (the exception being muscle ups, look to modifications for specifics). We can't let our egos get in the way on this one today - modifying to meet the faster time stimulus is going to be key for today. The pistols should be taking us under 2 minutes to complete, the muscle ups should be taking under :90 to complete, and the 10 hang power cleans should also be taking under :90 to complete.

Rachel Binette