Quote of the Week 12-19-2022

“To each there comes in their lifetime a special moment when they are figuratively tapped on the shoulder and offered the chance to do a very special thing, unique to them and fitted to their talents. What a tragedy if that moment finds them unprepared or unqualified for that which could have been their finest hour.”


Welcome back friends!  I am so damn excited about the year ahead and am fully dedicated to making it the best one ever.  Next week I will email you guys the full year’s training calendar including all twelve training cycles we are up against.  What I need from you is your current PR for Back Squat, Bench Press, Overhead Press, and Deadlift.  If you don’t know, just guess.  Please EMAIL me so I can create your custom periodization!  

I am also thrilled to announce that in the new year we are re-launching our CrossFit Kids program, adding another Strongman session, and adding a Mobility class.  Once a quarter we will be programming a partner week where everyone is encouraged to bring a friend and check us out.  So many good things are coming your way.

As far as programming goes we will be playing with twelve training blocks, approximately one a month, which are all named after Roman Gladiators.  Each block will have its own t-shirt so expect lots of new gear.  We are also going to program a girl WOD every other week which will have its own t-shirt as well.  Everyone should wear their girl shirt and use a sharpie to write your times on it!

Finally, you KNOW I am going wild with our special events this year.  Check out our calendar of events below.  2023- the best year yet at the best gym ever.  

1/20 Bowling

2/17 CrossFit OPEN

2/24 CrossFit OPEN

2/26 Partner Week

3/3 CrossFit OPEN

3/10 Dodgeball

4/21 Top Golf

5/29 Murph

6/17 Beach WOD

6/19 Competition Metcon Week

7/15 Veterans Hike

7/30 Partner Week

8/18 Field Day

9/20 Axe Throwing

10/14 WOD-O-WEEN

11/18 Turkey Trot

11/26 Partner Week

12/15 Holiday Party


Welcome to a Metcon only week and I really do apologize ahead of time.  I am trying to get a jumpstart on 2023 and get in the best damn shape of my life- these workouts reflect that ambition.  These things are HARD folks.  Rest, water, protein, breath work.  To end this banger of a week we invite you to our Saturday Monster Mash which will be “12 Days of CrossFit” ugly sweater style.  Bring your friends and family to hit our traditional WOD with a twist- dress in your very ugliest sweater.  9am Saturday, see you all there.




3 Rounds

80 Double-unders 

60 DB Hang Snatch (35#/20#)

40 HR Push-ups

20 Strict Knees-to-elbows

2 Rope Climbs

35 Minute Cap




15 Wallballs

5 Power Cleans (135#/95#)


2 Mins Rest


30/20 Cal Row

10 Burpees Over Rower

2 Mins Rest


100m Run

5 Deadlifts

3 MU



“Death by Thrusters”

EMOM 1 Thruster (95#/65#)

EMOM Add 1 Thruster

Until workload can not be completed 

Within one minute

Immediately Followed By

“Death by Burpees”

EMOM 1 Burpee

EMOM Add 1 Burpee

Until workload can not be completed 

Within one minute 



“Macho Mile”

4 Rounds:

400 Meter Run

3 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

35 Minute Cap



“Helen vs Christine”

3 Rounds

400m Run

21 KBS

12 Pull-ups

500m Row

12 Deadlifts (BW)

21 Box Jumps