1. 12/28/2018

    ANNOUNCEMENT:  Reminder of our hours next week.  December 31st will be the 9:30, 11, and noon.  New Years Day we will have a WOD at 9:00am and Open Gym hours from 10:30 to Noon.  IF you have not subscribed to our text message alerts, please take a minute to do so.  If we end up adding a class time to the 31st, a txt message will go out to all subscribers.  It will be the first way of finding out about changes.  Text CROSSFIT to 39970. 

    20 Minute AMRAP

    5 Deadlift (225/155)(275/195)(315/225)

    10 Toes To Bar

    12 Bar Facing Burpees

    For your deadlift weight, we are looking to go on the moderately heavy side for YOU today.   If you have not been doing a steady program of deadlifts, we don’t want you going above the first RX+ option listed above.  NO EXCEPTIONS.  Doesn’t matter if your 1 rep max is well above this weight.  The aggregate volume of work in the toes to bar and bar facing burpees is going to be extremely taxing on the central nervous system.  Tired bodies lend themselves to breaks in form and we do NOT want that under heavy loads.  This is for your safety.  Listen to your coaches.



  2. 12/27/2018

    Complete For Time

    30 Cal Bike

    40 Cal Row


    100 Air Squats

    75 Box Jumps (24″/20″)

    50 Floor Press (95/65)(135/95)

    Partition the above as you would like. Enough said.

  3. 12/26/2018


    Complete For Time

    4 Rounds

    21 Wall Ball (20/14)

    18 Pull Ups

    15 KB Swing (53/35)

    12 Hand Release Push Ups/HSPU

    Combination of push/pull movements will tax the mid-line and shoulders.  If these are all movements you are proficient at, we are looking to go unbroken throughout these 4 rounds.  If you do need to break any of these movements, lets try to do them in two sets if possible.  The KB Swings are an area we can look to catch our breath a little.  Even though it will tax the shoulders a bit, this is a place we can get that deep breath at the top of the swing.   If you are working on your HSPU but this volume is too much, consider alternating rounds of HR Push Ups and HSPU.

    Look to have a steady pace today starting with the first round.  Getting out hot on this one will likely lead to much smaller sets as move from round to round.

  4. 12/24/2018

    Merry Christmas Eve

    Class Times for today are 7:00am, 9:30am, 11am and Noon.

    5 Rounds Each For Time

    8 Power Cleans (115/75)(155/105)

    12 Burpee Pull Ups/8 Burpee Bar MU

    Rest 1 Minute Between Rounds

    5 Minute Time Cap for Each Round

    We are looking at today as 5 sprint rounds.  Pick a weight you can cycle all 8 reps of your power cleans unbroken.  Goal with this one is consistency throughout the rounds.  Understanding there will be some fall off in times as you fatigue, you will have to push to maintain consistent times.

  5. 12/23/2018


    We have added a 7am Class time for Monday December 24th.  Other class times will be 9:30am, 11am and Noon.  As a reminder, these are the types of messages we can send via text message if you are enrolled to get them from us.  It’s easy.  Just text CROSSFIT to 39970.

    Have a great day.

  6. 12/21/2018

    Complete For Time

    “12 Turkish Days of Christmas”

    1 TGU (53/35)

    2 TGU

    3 TGU


    12 TGU


    “12 Days of Christmas 970 Style”

    1 S2OH (115/75)(155/105)

    2 Front Squats (115/75)(155/105)

    3 Hang Power Cleans (115/75)(155/105)

    4 Deadlifts (115/75)(155/105)

    5 Pull Ups/Strict Pull Ups

    6 Lat Sit Ups (20/14)

    7 Burpees

    8 KB Snatch (53/35)(70/53)

    9 Wall Ball (20/14)

    10 Box Jumps (24″/20″)

    11 Dip (ring or box)/Bar MU

    12……TGU (53/35)(70/53)

    40 Minute Time Cap

    We are super excited to celebrate our first holiday season as CrossFit970!  We are so incredibly blessed to be a part of your life and even more blessed that you make the choice to walk through our front door.



  7. 12/20/2018

    ANNOUNCEMENT:  Our Holiday Class Times are:

    December 24th- 9:30, 11, Noon

    December 25th – CLOSED

    December 31st – 9:30, 11, Noon

    January 1st- 9:00 WOD, 10:30-Noon Open Gym

    15 MIN EMOM

    Min 1 = 10/8 Cal Row

    Min 2 =45 Second Shuttle Run

    Min 3= 12 T2B

    Min 4 = 20 Air Squats

    Min 5= 12 Kb Strict Press (53/35)

    Today we are looking for some forced rest breaks within the minute of work for each movement.  This can be treated as an active recovery depending on how you approach the shuttle runs.  The scored portion of this WOD will be TOTAL number of shuttle runs completed.


  8. 12/19/2018

    14 Minute AMRAP

    20 Alt Arm DB Snatch (50/35)

    40 Double Unders

    20 Bear Hug Sit Ups (20/14)

    Unlike yesterday’s WOD, this one is more of a “pick a pace” and stick with it.   We are looking to build the midline today with the combo of bear hug sit ups into the DB snatch.  Double unders will be just what we need to elevate the heart rate.

  9. 12/18/2018

    Complete For Time



    Deadlift (225/155)





    Power Clean (135/95)

    Ring Dips

    For today, we have some options for you.  We have programmed TWO benchmark GIRL WODS.  If you are wanting to test JUST your Dianne OR Elizabeth time, you can pick which one you want to do.  If you want to do BOTH, you can pick which order you want to complete them.  IF you are doing BOTH, each WOD has a 10 minute time cap with a 5 minute rest between WODS.  IF you are doing one of the WODS, there will be NO time cap.

    If these WODS are new to you and you have a questions on how to scale:

    Think about your Dianne weight as not more than 70% of your 1 rep deadlift max.  For scaling of the HSPU, you can do HSPU to abmats, Pike Push ups on a box  hand release push ups, or assisted push ups on your knees or with a band.  We are ok if you even split the movement (for example…21 HSPU, 15 Hand Release PU,  9 HSPU) The goal here is to maintain steady, up tempo movement throughout the WOD, so scale accordingly.

    For Elizabeth, pick a weight you can cycle 15 unbroken reps if fresh.  Scaling options for the ring dips include banded ring dips, box dips, or jumping ring dips (dips with ring height set so you can use you legs for assistance).   Combinations of the scaling options is ok here as well with the same consideration to maintaining an up tempo pace.