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Not many people work as hard as Daymain. He's really been stepping it up.  There are a lot of you that have stepped it up. (which I am very proud) But you haven't quite stepped up your nutrition. In order to handle the increase of work load its time to add in a PWO meal on top of nailing down the rest of your meals.  For those of you that are ready to take crossfit to the next level take a minute to read Matt's blog post on Post Workout Nutrition. PWO 


Master Your Nutrition Seminar, June 26th

This could be the most significant 2 hours you spend in the gym ever.

Get the details here!

Announcements:  Starting Monday, June 14th we will be having a 6:00 am Class!  The 6:00 am class will be Mondays, Wednesdays, and Friday for now. 

Friday WOD

With a running clock:

Every odd Minute = Thrusters (1 the 1st min. 3 the 3rd etc.)

Every even Minute = Pull ups (2 the 2nd min. 4 the 4th etc.)

Record the last completed minute and the element you were on. M 95 lbs. W. 65 lbs.


1 Min. Supermans

1 Min. Rest

1 Min. Hollow Rockes

1 min. Rest

3 • 2 • 1 Rounds

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

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