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Big ups to Josh Howey and Danielle Worden!

Josh finished 4th in the state for wraastling and Danielle finished 3rd in the state for powerlifting

Challenge: New Sign!

Ok all you artsy peeps, let's see it. Send me your best design/drawing for a potential new sign with or without a logo. How does the end of April sound? Any and all applications welcome. Send the design to, or just hand me a hand-drawn picture.

Winning prize: the gratification of looking at the sign every time knowing you designed that. (And maybe a shirt or something)

Beast Mode: Your's Truly

What's up Jay!!

Beast Mode: Rachael Kroll

Rachael Kroll - Foley class of 2011 alum and member of the 9:00 am summer crew - stopped by for a visit and oh-by-the-way got a 10 lb pr on her clean & jerk. Check it out.

What's up with the knees Rach??

New Graduate: Christina

Earlier today, Christina got her first rope climb ever during the warmup. Also, today marked the first workout she did pull-ups without using a band. While she graduated last summer, she had always used a band to assist the pull-ups during an actual WOD until today. You know what that more band!!

Jumping Position, Landing Position

It is not often you can get access to a video like this for free. But Coach Mike Burgener's recent CrossFit Journal video is a free download. It is pretty long, but it's spring break and I know you don't have anything better to do. Please watch it in preparation for tomorrow's WOD. Max effort clean & jerk retest anyone?

The double knee bend referred to in this video is similar to "the scoop" Jarrod was teaching.

Workout Update: Spring Break

The workout times for this week will be as follows:

Monday - Friday

9 am - High school/college athletes

2:30 pm - middle-school kids

8 pm - Mom's Club

*all workouts will be located at Jarrod's place


On a similar note, track practice will be Tuesday, Wednesday, and Thursday at 12:15 pm


Also, Brian posted this video awhile ago, but I think it is a point that should be emphasized now that many of you are in sports at the moment. This is Chris Spealler's perspective on training during a sports season.

Easter Beaster - 2012

Our 2nd annual "Easter Beaster" workout went down this morning. We had a great turnout from all age groups. Our winning team was "Team Abby" (pictured below). Check out the rest of the photos here and workout results can be seen here.

Marianne, Sydni, Amanda, and Lil' Abby holding the chololate bunny trophy. We need a nickname for Abby. And suggestions?