Monday, June 30

4th of July

A day at the gym.

Angela pretending she's a pretzel.

Mario working hard on the elevated push ups.

Our family at Linville Falls, NC

We are still in NC and having a great time and will be back at the gym on Thursday. We can't wait to see everyone.

Friday 4th of July

We will be having 1 group workout on the 4th of July at 9am.

Please bring any friends who may enjoy CrossFit and want a great workout.

Tuesday, June 24


On Wednesday evening at 7:30 there will be a meeting for all of those going on the Mt. Adams climb this weekend. They want to get a head count, what food to bring and a couple other details. It is very important that you come to this if you plan on going. Thanks.

Sunday, June 22


Just want to let everyone know that Mike and I will be gone on a long due vacation this week! We will be leaving on Wednesday and coming back the following Thursday. The gym hours will remain the same except for Saturday, which we will be closed for. Feel free to head over to CrossFit CDA for a workout on Saturday, Christmas and Derek would love to have you. You can check out their website, , to find out the hours. Otherwise Dawn and Trisha will be coaching in the mornings and Brandon, Garth and TR will be coaching evenings. Don't forget to check the calender at the bottom of the page, there are a few changes in class times. We will miss you and feel free to call our cell phones with any concerns or questions. Thankyou and have a wonderful week.

Tuesday, June 17


Alex doing some presses on the GHD, surprisingly difficult.

Haily focused. "Eye of the tiger Rock, eye of the tiger"

Patti hydrating after her workout

TR and Shawn (Valley Fire Department) post WOD.

SHOCK getting ready for their next game 11/0 so far on the season.

We started classes on Monday and so far so good. Just remember to check the schedule at the bottom of the site because there may not be a class when you thought there was.

For those of you who are going on the climbing trip or those who are thinking about it, this Saturday we are going to do a hike up Mt. Spokane. We will going for practice and to check some of your gear (pack, boots...) also it will let you know were you stand physically.

Thank You to all of our members we appreciate all of you.

Sunday, June 15


Brandon doing the 400m over head walk with half body weight (105lb).

Patrick returning from his 400m walk with 85lbs.

Tyler heading out on the 800m sand bag carry half body weight (90lbs).

Jon finishing sled drag (body weight).

Patrick returning from sled drag with about 165lb tire sled. (exhausting)

Saturday we did our "Lift, Drag, Carry" workout. It consisted of half BW over head walk, half BW bag carry and 3/4 BW sled drag. Our tire sled has a lot of friction so it feels very heavy if it were a steel sled it would have to be heavier. Lots of fun!

Our climbing trip to Mt. Adams has been pushed back one week, so check your schedule if you are interested.

Monday morning we start our new class schedule. Check the bottom of the page for the class times (just click on the calender).

Tuesday, June 10

Next Week

Connie readying herself for more pull ups.

Cody doing a WOD with the 80lb duffel bag.

Alex working the 175lb stone.

He laps it.

He lifts it.

Alex is thinking of doing the Rainier CrossFit strongman contest this year.

Don't forget next Monday we start classes. We will have the times posted at the gym and on the site. This is going to be a great thing for the gym. The set times may be inconvenient on occasion, but the quality and value of the coaching and training is going to be much better. It will be like going to a yoga class or taking your kid to soccer practice it may not always fit in your day perfectly, but you do it because you make it a priority priority. Your health, fitness and well being are a priority.

Climbing trip

We will try to meet this Saturday at 12:30 to go over the gear list. If we do it at this time bring anything you have for the trip. Stay tuned.

Saturday, June 7

Not too late

Angela catching her breath. Must be an off day for her, she usually doesn't need breaks.

Mark and Jenny practicing for their partners fitness contest coming up . NOT. They are working on some core strength.

For anyone interested it's not too late to go on the Mt. Adams climbing trip. We will be having about 8 people or so going and could always bring more. It will be fun and a great challenge.

We will be starting scheduled classes starting on Monday June 16. We are very excited about this change, it will bring more community, more competition and more friendship to the gym. As these classes get full we will have more class times.

Class Schedule
Monday-8am-9am/9-10am/12pm-1pm, 3-4, 4-5, 5-6, 6-7, 7-8pm
Tuesday- 8am-9am/12pm-1pm,3-4, 4-5, 5-6, 6-7pm
Wednesday-8am-9am/9-10am/12pm-1pm, 3-4, 4-5, 5-6, 6-7, 7-8pm
Thursday-8am-9am/12pm-1pm, 3-4, 4-5, 5-6, 6-7pm
Friday-8am-9am/9-10am/12pm-1pm, 3-4, 4-5, 5-6, 6-7, 7-8pm
Saturday- 10am-12pm Open Gym
Please be on time for the classes, if you are more than ten minutes late you will need to wait until the next class session. We are allowing the children to come during the 12-1pm or the 4-5pm class for now. Otherwise if you want to bring your children you need to have someone WITH THEM(not training) while in the gym. We are sorry for the inconvenience.