• Coach Rob

Did you know?

Couple of things-

  1. Did you know that Coach Frances ended up 163rd in her region (Oceana Region) and age group in the Open? She's kind of a big deal!

  2. We are a supplier of Thorne supplements and products (an official supplement supplier of CrossFit) and you get a discount and free shipping when you order them through our portal that can be found at You will need to register and create an account.

  3. You are what you eat! Are you getting enough Protein? A rough estimate of what a body needs is 1 gram of protein per pound of body weight each day. This facilitates maintenance and growth. We are happy to talk with you to give recommendations of how to get the protein you need in your diet

  4. Do you like to compete? There are many local CrossFit competitions. Most can be found by joining the Facebook CrossFit Hub. And....start looking forward to our own in-house competition..."The Battle Within", that we will hold sometime in November. More info to follow

  5. Friendly reminders

  • Please don't drop barbells unless you have full 25# plates loaded

  • Please don't drop dumbbells

  • Please break the wall-ball's descent instead of letting it drop from heighth

  • Please clean up after droppings, toys, weights, rowers, bikes, jump ropes, sleds, etc should all be put away before you leave (even if the next class will be using them)

6. You are awesome

79 views0 comments

Recent Posts

See All

HOWDY PARDNER 25/20 Calorie Echo Bike 5 Rope Climbs 25 deadlifts (315/225) 5 Rope Climbs 25/20 Calorie Echo Bike -OR- In Teams of 2 1000/850m Row (split) 100 Double Unders (each, at the same time) 50

LONE STAR STATE 16 min AMRAP 200m Run 10 Box Jump Overs (24/20) 4 Power Cleans (185/125)

BLUEBONNETS 5 Rounds for time: 20/16 Calorie Row OR 16/12 Echo 20 V-ups Or 20 GHD Sit-ups Or 30 AbMat Sit-ups 10-20-30-40-50 Wall Balls (20/14) -OR- BCS QUALIFIER EVENT 2 3 rounds 10 Toes To Bar 10 Sq