Workout of the Day



Tomorrow we are celebrating our resident Masters athlete, Coach Dana, and her recent birthday last Saturday! Dana is 47 years young, and easily the most athletic member of the gym! She has been to several high level competitions, and trains most days on her own doing Misfits. For her birthday she requested "heavy barbell" and "high skilled gymnastics movement" so here is this spicy couplet for you! Come in and practice muscle ups if you don't have them!

We'll be going to Duke's at Hula Bay tomorrow evening for birthday drinks! Stop by!

Wednesday's Training:

"Happy Birthday Dana!"

For Time:


Squat Cleans (185/135)


Ring Muscle Ups


Just kidding!

The big myth about getting a sleek, jelly-free belly is that you have to do endless stomach exercises. Hence the never-ending procession of rollers, riders, crunchers and other fitness gimmicks that never give you the washboard you want.

You cannot roll, twist, or squeeze your way to a sexy stomach, no matter what the infomercials tell you.

Here’s why: you already have abs! They might not be as developed as the dude on the cover of Men’s Health, but you already have abs. The problem is that fat is covering them up. Get rid of the fat, and your abs will show up just fine. Believe me, they are there.

Doing stomach exercises is important for further developing those muscles and building core strength (more on that in a moment), but the best thing you can do as far as your torso is concerned – not only for improving confidence, your looks, and your comfort with your body, but your health – is to shed fat. Midsection fat is the most...

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Thank you to everyone who brought a friend to our Free Week last week! We can tell you enough how much it means to us when you refer people you know and like to us! You even helped us break a weekday record of 31 people in a class!

The next steps for brand new people to CrossFit are to take the Fundamentals classes. These are usually scheduled one on one with a coach, but more than one person can do sessions at a time if you want to join with a friend/spouse, etc. We typically do 6 sessions before letting you jump into the group classes, so you feel comfortable with the movements. The Fundamentals program is $199. If you are interested in signing up, please send me an email at!

Monday's Training:


Wall Balls (20/14)


200 Meter Run*

*After Each Round. 5 Total Runs.


Goodbyes are never easy. We hate losing wonderful members of our community, though it is an unfortunate circumstance given that we are so close to the Air Force base, we tend to lose beloved athletes because of the nature of the military.

Gerardo is no exception. He started in January during our New You Challenge, and jumped right into the fitness and nutrition! Since joining the gym, he is a regular at our group classes, Barbell Club, and Yoga! Some might say Gerardo's biggest achievement since joining the gym is losing 45 pounds, but I think he may list the friends he's made instead.

We are sad to see you go, Gerardo! Thank you for everything, and good luck on your next adventure!

Friday's Training:

20 min AMRAP, with a partner:

7 Deadlifts (185/135)

7 Lateral Burpees over the Barbell

200m Row

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Don't forget we will have a Going Away Potluck and WOD for Gerardo on Friday evening! Bring a dish or drink to share to send him off!

Tomorrow's workout has a few movements that are a little bit higher skilled. But don't worry! We have many modifications we will review and available to do during the workout, so don't feel like you can't come! We are so happy with how many new folks we've had this week and we hope to continue seeing you!

Thursday's Training:


Strict Press



5 rounds for time:


10 MB Front Squats

30 Double Unders

RX+: Strict HSPU


I would be remiss if I didn't post anything regarding nutrition this week. Nutrition is the foundation of health. CrossFit's prescription for nutrition is simple:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Eating for wellness relates to the quality of food. Eating for performance relies on a combination of food quality and quantity. During our Fundamentals programs, I spend part of one of the six sessions going over this prescription in more depth. We feel that you can't meet your full potential or completely reap the benefits of CrossFit unless you address what you are eating!

Twice a year we hold gym-wide nutrition challenges which encourages all athletes to eat right for the better part of a month - six weeks. We have had many success stories, you can check them out on our Testimonials page. Our next challenge begins November...


Guys! Thank you so much for telling your friends about us and getting them to come into the gym for the Free Week! There is still plenty of time for more people to come and we'd love to have them! Tomorrow is more of classic strength then metcon (WOD) type of class, and it will allow people to get under a barbell while moving safely.

This Friday, we will be having a Going Away Potluck and WOD for Gerardo. He is off to training in North Carolina and then overseas for work. Please help us send him off by bringing a small dish to share on Friday evening. He has been a wonderful addition to our community and we will miss him!

Tuesday's Training:


Back Squat

Build to a Heavy Triple

Rest approx. 2min between sets


3 Rounds:

400 Meter Run

21 Back Squats (115/75)*

*new athletes will take the bar from the rack, experienced athletes from the floor

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This weekend was such a blast! I am so happy so many of you came to the events we planned. I loved being out on the water in Crystal River and swimming in the cold springs, and best of all seeing some manatees up close! And yoga today was a nice way to recover from all the paddling on Saturday! I guess a lot of you like coffee, and from now on I will tempt you with caffeine to get you to come hang out with me :)

This week there will (hopefully) be new athletes coming to our classes. Please introduce yourself to anyone you don't know, and make everyone feel welcome. We are so proud of the community and hope to add some good folks to it! Thank you in advance for telling your friends about us!!!

Monday's Training:

"Dirty Thirty"

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Goblet Squats (53/35)

30 Toes to Bar

30 KB Deadlifts (53/35)

30 Wall Balls (20/14)

30 Burpees


We have several activities planned for this weekend and we'd love to see you at all of them!

  • Saturday 10/6 we are heading to Crystal River Kayak Company to rent SUPs/Kayaks and enjoy couple of hours on the water! Please click here to read about rates, rentals, manatees, and to download the waiver in advance! If you would like to make plans to carpool, you may meet up at the gym and drive up together! We will probably get lunch after kayaking!
  • Sunday 10/7 kicks off our Free Week with Yoga at 10am! Followed by our first Primal Coffee Talk meet-up at Kahwa Coffee at 11:15 (Henderson location)

Let's get through tomorrow with...


Running, we either love it or hate it! As a CrossFitter, you probably don't like it very much but can put up with the short distances - 200m, 400m. But a mile! That is not something you'd do for fun, unless you're one of the weird ones who actually run for pleasure. Just kidding! Get out of your comfort zone and try to set a new PR! We'll also be lifting heavy for those of you who prefer the barbell :)

Thursday's Training:

A. On the 1:30 x 7:

7 Dumbbell Strict Presses

7-6-5-4-3-2-1 Deadlifts

*Same weight across on dumbbell strict presses. Build to heavy single deadlift.

B. Run 1 mile