Saturday 04.18.2015

Teams of 3

400 Double Unders

300 Sit ups

200 Wall Balls

100 Push Ups

50 Strict Pull Ups

Who is ready for another meet.  Hopefully we can find one here in the next couple months, or possibly hold one in house.  Here in a couple months it will be time to find our new Snatch and Clean and Jerk 1RM’s!


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Friday 04.17.2015


Remember today’s noon class will be from 12:05pm-12:50pm. Must be out the door by 12:50pm!


Marcus showing us a great finished repetition!

*Noon Class will be from 1130am-1230pm today only!

Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Try and start your push press at the last weight you finished with your press.  Try and start your push jerk with the last weight of your push press.



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Thursday 04.16.2015

Rest Day

There will be some changes to our noon class for Friday this week and Monday next week.  We will have open gym from 12:05pm-12:50pm on Friday and class from 11:30am-12:30pm on Monday.  Thank you and if you have any questions please email us at


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Wednesday 04.15.2015



Muscle Ups

Snatch (Squat) (135/95)

We will spend a lot of time with Muscle Up work and Snatch work!

Noah Ohlsen

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Tuesday 04.14.2015


Big congrats to Elliot and his wife Lucia for adding a great addition to their family, “Clara”!

Decline Rowing 300m

Turkish get ups x 10 (1.5/1)

rest as needed 5 sets


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Monday 04.13.2015

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Teams of 2 or solo

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at

Courtesy of CrossFit Inc.

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Saturday 04.11.2015

2 mile run

100 toes to bar

100 Box Jumps (24/20)

100 KB High Pulls (2/1.5)

200 Double Unders

200 Walking Lunges

200 Burpees

Teams of 2

Split the work however you want.  The only time both of you can be working is while one is running.  Have fun!

bretthBrett H. putting himself through a tough warm up!


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