3 April 2017


Congratulations to all of our performance nutrition challengers on completing our 12 week New Year challenge!  A ton of hard work and sacrifice was put in by these folks and it certainly shows.  As a group they lost over 202 pounds and 91 inches!  Even more exciting were their performance gains over the last 12 weeks.  While everyone who participated and stayed the course a winner, our overall challenge winners were:

1st Place:  

Connie (Lost 21.4 lbs; 6.5% body fat; 9 inches, gained 44 points on her performance WOD, and shaved 1:59 seconds off her mile and .05 off her 500m time + she got her first Ring Muscle Up today!)

Ron (Lost 25 lbs; 4.7% body fat, 3.75 inches, gained 55 points in his performance WOD, and shaved :46 seconds off his mile and :17 seconds off his row)

2nd Place:  

Lesley (lost 15 lbs, 7.7% body fat, 9 inches, and gained 36 points in her performance WOD, add 15 pounds to her lifts, and shaved :19 seconds off her row time)

Richard (lost 20.6 lbs; 4.2% body fat, 10.75 inches, 30 points in his performance WOD, added 25 lbs to his lifts, and shaved 1:37 seconds off his mile)

3rd Place:

Yolanda (lost 9.6 lbs, 7.3% body fat, 4.5 inches, 35 points gained in her WOD, and shaved 1:06 off her mile and :05 off her row)

Asim (lost 19.4 lbs; 6.9% body fat; 3.25 inches, 79 points gained in his WOD, and shaved :52 seconds off his mile and .02 off his row).

Please take some time this week to congratulate each of our performance nutrition challengers on all that they have achieved over the last 12 weeks! 



Coach Cedric is now available for personal training on Tuesdays and Thursdays from 7:00 a.m. to 7:45 a.m for anyone who may be interested in working with him 1 on 1.  This is a great opportunity for anyone who might be interested in working on higher skill movements or doing focused mobility and recovery work.  The cost is $60 for each session or two classes for $110.00.  To register for a personal training session go to the SCHEDULE and click on an available date starting next Tuesday morning.


We are excited to announce that we will be offering our Kids Fit Camp during the week of Spring Break (April 10th through 17th)! If you are looking for some fun activities to do with your kids while they are home for the break or just want to keep them active – we have exactly what you need! The Spring Break Fit Camp is available for kids between the ages of 7 and 12. We will offer classes the week of April 10th through the 17th, with classes on Tuesday and Thursday at 10:30 a.m. to 11:30 a.m. and Wednesday and Friday at 11:30 a.m. to 12:30 p.m. The cost for the week is $80 or $20 per session. To register follow the link below, but hurry – this class will fill up fast! 




Back Squat:  6 x 4 (Climbing)

Walking Plate Lunge:  3 x 8 (Each Side) (45/25)



For Time:


Ring Muscle Ups (S: Bar Muscle Ups, S2: Jumping Bar Muscle Ups, S3: Banded MU Transitions)

10 Med Ball Cleans between each round (20/14) (A: 15)



3 Rounds

16 Alternating V-Ups

16 Crunches

16 Hip Cross-Overs