July 3rd at 6:30pm
Grand Opening/July 4th Barbeque!!! At the Box!
Bring meat, sides, and drinks. We will provide the grills, music, and space!
Lets Party!!!

Nutrition Challenge:
Cassie and Jenna will be holding a nutrition seminar about the Nutrition Challenge and the Paleo Diet.
We want to know when you all are available to attend, so a doodle poll has been created:
Everybody interested in nutrition or the Paleo diet are welcome to attend


Push Press 10-10-10-10-10 reps

Deadlift 225/155 lbs
Handstand push-ups


Development of midline stability or your core is super important in CrossFit; we use it in practically every movement from overhead squats to deadlifts to sprints. While looking good is a side benefit (in CrossFit) for having a strong core, how do we actually develop abs? One way is through doing L-sits! They look seemingly easy but trust me they are tough! This movement demands strength, mobility, and focus! You want to fight to make that “L” shape by straightening your legs as much as possible, pointing your toes forward, supporting yourself with straight arms stacked right next to your body, and holding your core tight.

Scott and Kolby say L-sits are fun!!!

Scott and Kolby say L-sits are fun!!!

There are few different modifications for L-sits that can help us progress toward that perfect L-sit. We start out by using boxes so that we have more distance from the ground to work on bringing the legs farther up off the ground. An easier modification than that would be to bring your legs in to a tucked position. We typically do L-sits on parallettes which can have the same modifications as the boxes, working on the tucked position, putting one leg out then both legs out fighting for straight legs. If the parallettes are a little too easy (ha) then you can try L-sits on the floor.

Adding just a little bit of ab work such as L-sits could go a long way in your training. Try to accumulate 1:00 in an L-sit or L-sit progression and work from there. They don’t require much space, equipment, or set-up so give them a try this week!

Written by Jenna Robinson