Workout of the Day

We’re planning a Christmas party at the gym for December 16th. I’m thinking maybe 6 or 6:30 would work better for most people – let me know if that works for you. Bring food to share and your families! We’ll play games (just fun ones, no Crossfit required). I’ll try to be nicer to your…

I hope everyone had a wonderful Thanksgiving and used some restraint at the table. Paybacks in the gym are rough sometimes. MONDAY 11-27-17 ”Griff” 2 Rounds for time: Run 800 meters Run 400 meters, backward TUESDAY 11-28-17 Strength WOD: Power Clean then: For time: 50-40-30-20-10 KB Swings (53,35) Sit-ups WEDNESDAY 11-29-17 AMRAP in 15:00 Row…

This is a short week because of the holidays. The gym will be closed on Thursday and Friday, but open again on Saturday for Open Gym. Just because we are not open everyday doesn’t mean you can’t still be active. There are always Turkey Runs and other oportunities to do active things after or before…

We learned this week that running in the cold hurts your lungs. 150 Box Jumps hurts your knees and quads. 150 Wall Balls hurts your hips and glutes. What are we doing, on purpose, to cause this pain? Answer: we are disrupting the normal state of our bodies with some stress that makes our muscles…

We have a couple of new things to offer at the gym. One you have seen in our new refrigerator. We have a selection of Fitaid – slightly carbonated vitamin water for $3. The other options are protein drinks, clear or milk based high protein, low carb drinks for $2. There will be a box…

While I was gone someone noticed that a lot of the records on the board are over a year old. How did that happen? I made a list of all of those workouts and other records that need to be updated. Guess what we are going to be working on for a while? Don’t worry,…

I’m Back! Some of you might be thinking that’s good, or that’s bad. Either way, here I am. Because I am back, the normal sign-up schedule will be available again. Sign up for the times that work for you. Those of you that worked to readjust your workout times to accommodate our vacation schedule, thanks.…

I hope you all have the numbers you need for the trainers that will be at classes this week. Work hard, but scale wherever you need, to be smart about working out. Have fun with these wods. One more birthday to celebrate. Hopefully it doesn’t turn out like the last birthday wod. Though, this one…

This week is classes as usual and no more partner wods, for a while anyway. One thing those partner wods were good for was subconsciously pushing you to keep moving. For fear of disappointing your partner or making them have to wait for you, each of the partners pushed a little harder than they might…

Several friends were at the open house for the new CrossFit Perryville this morning! Brian, Scott and Dustin are excited and ready to begin a new chapter in their CrossFit lives. We wish them all success as they start this adventure. It is also with some sadness that we wish them well as we will…