Wednesday 110831

I hope everyone enjoyed their rest day and was able to recover from some tough WODs. If you did not get a chance to try the brownies I posted yesterday you are missing out. I highly recommend. As you know I have been doing the programming for the last few months with...

Monday 110830

Tough cycle. Treat yourself with some brownies and thank Kelley for the tip. Paleo Brownies16 oz of walnuts1 egg1 cup honey1/2 cup baking cocoa1 tbs pure vanilla extract1/2 tsp coarse sea salt1 tsp baking soda2 oz unsweetened dark chocolate chopped1 – 2 tbs coconut...

Monday 110829

Another deceptive WOD with the II unders, K2E, and WB to log in the journal.  Also awesome job to all those that showed up to honor “Gator” today for the RX only WOd. It was a brutal WOD and just as suspected the ring push-ups were the dominator. RIP U.S. Army...

Sunday 110828

What a brutal team WOD. Awesome work by all. There were some first times up the rope as well as some first encounters with Man Makers…Day one of the cycle is in the books.You will see some new faces around in different classes as we had an On Ramp class graduate...

Saturday 110827

Hope everyone enjoyed their rest day. Let’s keep MossMan in our thoughts and prayers as he spent the night in the hospital. He is now at home and resting. Here is the info on the Heart of America CrossFit Competition in Springfield, MO. The tryout WOD is being put...