Hey, 4pm!


One such adorable moment.

You’re getting a little noisy. No, not your grunts and groans, I mean before that, while the kids are in class. It’s been super awesome to get to share these adorable moments with you, so it would be a shame to have to boot you back to the lobby.

So, remember:

1) When a class (ANY CLASS) is in session, don’t talk over the coaches.*

2) Equipment cannot come out until 4pm**

3) The class has priority over space, equipment, and the coaches attention***

For clarification, CrossFit Kids runs till 4pm, at which point we do our best to be cleaned up and out of your way.

*When the music is going it can get loud, but keep your ears open for the “FREEZE” (like the kids), bringing your conversations to a whisper while we give instructions. In the adult classes, please don’t engage chatting during the coach’s review of the WOD – this is distracting and not cool.

**It would be a safety issue and liability for you to work out during this time – which includes setting up. Even just a bar on the J-cups isn’t safe – our little ones are used to having secured access to them. To that end, please don’t bring anything out beyond foam rollers, bands, and balls – or be banished to the cold, dark, solitary prison of the lobby.

***Please be considerate of the intention of the WOD and your fellow athletes – if you’re doing your own thing, make sure you’re not hogging space or precious equipment, especially as we move from one segment to another and the classes needs change.

In case you’ve already forgotten, here’s our schedule for the holidays… We’re also having CF Kids on the next two Mondays, 12/23 and 12/30.

12/24/13  Christmas Eve, 10AM Class Only.  Come WOD with everyone before going home to argue with your in laws.

12/25/13 Christmas Day, CLOSED.  Do a home WOD:  AMRAP 24 hours of 3 episodes of A Christmas Story followed by 2 episodes of Elf.  Rest only as needed.

12/26 through 12/30, Normal Class Schedule

12/31/13 New Years Eve, 10AM Class Only.  Come workout before you go out for the night.

1/1/14 New Years day,  CLOSED.  Do a home WOD of nothing.   Sit on the couch and be hung over.

1/2/14 on.  Normal Class Schedule

Workout of the Day 12/23/2013 – Monday


Overhead Squat 3 x 2, 3 x 1

Rest 90 seconds.

5 Rounds:
50 Double Unders
10 Overhead Squats (95#/65#)
2 Rope Climbs


Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%

3 Rounds:
50 Unbroken Double Unders
5 Overhead Squats (135#/95#)
1 Rope Climb

*Double Unders must be done unbroken. 3 burpee penalty every time you miss. 

Additional Strength.
Front Squat
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x 5 @ 85%