Become a part of Barbell Club!
Barbell Clinic Tuesday 10/11 from 6am - 7:30am
$20, Email Cassie at to reserve a spot


WOD:   10/06/16

Complete as many rounds as possible in 20 minutes of:
Deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees



Chances are, very few of us show up to the box several times a week because somebody is forcing us to. We all show up and get our butts handed to us for a variety of different reasons. However, there is one commonality in all of our goals. We all want to be better. We want to be stronger, faster, and more efficient. To do this we have to work hard and we have to try new things. The best part about CrossFit is trying new things with an awesome community of people to support and challenge us. So who’s ready to try something new? Something we as a team will have to work hard, and play even harder, to achieve?!

The Spartan Race, very similar to the Tough Mudder, is happening this month right outside of Seattle on the 22nd. I know its short notice… But what better way to relieve some stress than to play in the mud with your CrossFit fam?! The race is a total of 12-14 miles consisting of 30+ crazy fun obstacles that we as a team will work together to overcome. If you need a little inspiration just watch the video posted with this blog! I know races like this can be very competitive for some athletes, but don’t let that intimidate you. I’m thinking of it as a way to get to know each other better, have fun, get dirty, and just have an overall good experience! It’s $120 to sign up. First responders and military get 25% off.

If you want to participate and be a part of the team, email me at  The more people coming, the better! Also if you have questions or want more info on what to expect, the link will take you to the Spartan website.  Hope to hear from you!!!!


-- Amber D. and Kim B.