No classes Monday, July 4th.

All other classes are normal.

Yoga with Sadie Sunday at 10am, Free for members, $5 for non-members.


If you are interested in Chris Swartz' Youth Class, follow the link to take the survey;


WOD:   6/30/16

Push Press 5-5-5-5-5 reps

3 rounds for time of:
Run 400 meters
30 squats
115/75-lb. push press, 20 reps



Mobilizing Post WOD and Kelly Starrett

After you finish a workout, what do you do? For the majority of the people in the gym they get in their car and drive home. That may not seem like such a bad thing, I mean you killed a brutal workout and most definitely got fitter doing so, but what if I told you all that work you did was basically for naught. What really happens when you drive home from working out is you are putting your entire body into a horribly compromised position from head to toe. Most likely your shoulders are hunched forward and you neck is craned forward as well, your femurs are jutting into you hip sockets and you have lost all traces of stacking your spinal vertebrae on top of one another, keeping that nice straight back we always talk about. When this happens post WOD, the muscles that compose your body cool down and laminate together in that compromised position, curious now as to why your body may hurt so bad after you get out of the car? Thankfully there is a solution to this problem. Mobilization post WOD. After you finish your workout spend ten, twenty, heck even thirty minutes if you have the time and patience rolling out with a foam roller, taking a lacrosse ball and mashing groups of muscles. Not only will doing this help lessen that feeling of tightness and soreness the following days but it will also greatly increase your range of motion if you do this daily. Also, if you don’t already know who Kelly Starrett is, I highly recommend you go check out his YouTube channel at

Starrett is a guru when it comes to mobilization and on his channel you can find insane amounts of techniques that can help anything from pain in your foot when running to not being able to lockout anything overhead. Go give him a look and remember, MOBILIZE!!!


Written By Austin Gray