Monday, September 10, 2012 We almost forgot to recognize our favorite coach on her birthday… HAPPY BIRTHDAY STESHA!!! – Special GYMNASTICS class – Thursday, 9/13 @ 6pm Come learn the body control skills required for kipping, muscle ups and hspu’s Hopefully everyone had a great weekend – let’s get after this week! ***** How do you get yourself pumped up for a lift or a workout? Perhaps we could all take a few pointers from … » read more

FRIDAY THE 13TH…04/13/2012 Regular Saturday schedule tomorrow: 8am and 10am We are going to have a Spring Paleo Pot Luck/BBQ on Friday, April 27th (weather permitting).  Plan to bring your favorite paleo dish (and the actual recipe) to share with others.  If paleo cooking is new to you, bring some meat! Today is our final day of testing.  If you want to make up any of the lifts you missed over the past 2 weeks, … » read more

Thursday, 04/12/2012 Yesterday was T.J.’s Birthday.  Show him some love in the comments… Testing Day 4 (you can also complete this tomorrow) Group warm up – 10 minutes Part 1) – 20 minutes Part 2) – 20 minutes PLEASE be on time and ready to go.  If these lifts are still new to you, the focus will be on improving your technique (MECHANICS FIRST) ***** Part 1) Front Squat – build to a 1RM (FULL … » read more

Tuesday, 04/10/2012 FYI… We are excited to announce that CrossFit 801 will have 8 athletes representing the gym at the CrossFit Games Southwest Regional Competition on May 4th-6th.  Bobbi, Katie, Sharee, Colby, Josh and Chris M. will be representing 801 in the Team Competition, while Chris S. and myself will be competing in the Individual Competition. Cowan Power If you missed yesterday, please make up your Deadlift and Press testing today.  Thursday/Friday we will be … » read more

Monday, 04/09/2012 Kevin O. We will be finishing our strength testing today (or tomorrow if you miss today) and Thursday (or Friday).  Please do your best to get in on these days.  This is fun to gauge your progress and will help us with programming for the next few months.  If possible, take a rest day before you come in to test. Testing Day 3 Group warm up – 10 minutes Part 1) – 20 … » read more

Friday, 04/06/2012 Happy Birthday Auston…where have you been? Announcements: THANK YOU to all who came out to the Oly Lifting and Nutrition Classes last night Also, we are back to a regular Saturday Schedule (Group Classes @ 8am & 10am) Clayton, working hard and looking good! ***** Testing Day 2 Group warm up – 10 minutes Part 1) – 20 minutes Part 2) – 20 minutes PLEASE be on time and ready to go. If … » read more

Monday, 04/02/2012 Upcoming Events… Thursday, April 5th @ 6pm – “Mechanics of Olympic Weightlifting – The Snatch” (FULL – no spots available) Thursday, April 5th @ 7pm – “Nutrition – the Basics” (There will be no 7pm group class on Thursday) We will be conducting some strength testing over these next two weeks on Monday (or Tuesday) and Thursday (or Friday).  Please do your best to get in on these days.  This is fun to … » read more

Thanks to those of you who came out to our New Year, New You kick off!  We had over 20 people commit to starting the WHOLE30 on Monday and we are excited for your success.  Make sure you get in to have your pictures taken and if you didn’t make it last night but still want to participate, be sure to talk with Stesha or Matt for details. Next week we will perform some testing … » read more

Day 8 of the WHOLE30! Great work yesterday on the back squats and pull ups!  We had a TON of PR’s for both. If you weren’t able to make it in today, please complete yesterday’s testing today. otherwise, for those who did come yesterday: 15 Minute Work Capacity Test (Compare to 9/13/11) Complete AMRAP in 15 minutes: 10 Push Ups w/ hand release 15 wall balls 20 kettlebell swings Why not 5? (That is, why … » read more