Wednesday, March 4, 2020




This challenge was designed by OptimizeMe Nutrition and focuses on ensuring a baseline level of fruits, veggies, and protein every day -- without weighing and measuring everything and without restricting anything! Hence, it’s “lazy” but still offers significant results. 
It combines the #800gChallenge® (eating 800 grams, by weight, of fruits and veggies each day) with a protein target.  By setting a target on these underrepresented items in most diets, the overall quantity is reduced as well as a more even macronutrient balance is achieved.

In addition, points are awarded for working out AND achieving enough sleep - an important and overlooked aspect to one’s goals. Therefore, the Lazy Macros Challenge tackles the 4 major areas (diet quality, diet quantity, exercise, and sleep) that affect the goals most everyone wants: better body composition, performance, and overall health. Here's a one-sheet with all the rules and scoring details.



March 9 – April 8, 2020





We will be using Wodify Rise to log scores and leaderboard throughout the challenge. More info on scoring can be found here.



Monday, December 30, 2019

January 2020 GROUP ELEMENTS!

January 2020 GROUP ELEMENTS registration is open! Spaces are limited, so please make sure you sign-up early!

The Elements Program teaches you the basic movements commonly seen in CrossFit and our group classes. Successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP ELEMENTS: The Group Elements meets on Wednesdays and Fridays at 7:00pm for 4 consecutive weeks (a total of 8 sessions). All 8 sessions must be attended in order to graduate. Make-up sessions ($40) can be scheduled with the coach.

Our next Group Elements begins on Wednesday, January 8th at 7:00pm. The cost is $100. You can register by going to our SCHEDULE and clicking on the Elements Class (on January 8th) or by clicking this link. Please email us at with any further questions.

Friday, December 27, 2019



The #800gChallenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day. 
No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.
Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s itHere’s a one-sheet with all the rules.

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.



January 6th, 2020 - February 5th, 2020 (30 days)


You can register HERE []. 


Saturday, January 4th, 2020 (Time TBA), Coach Thibs will be giving a lecture on healthy food choices to aid in your decision making through the 30 days.




We will be using Wodify Rise to log scores and leaderboard throughout the challenge. More info on scoring can be found here. Please also feel free to take before and after photos as well as record your starting weight and progress weight check-ins.

Friday, November 1, 2019


“CrossFit Games Open Event 20.4″
For time:
30 Box Jumps (24″/20″)
15 Clean & Jerks (95/65 lbs)
30 Box Jumps (24″/20″)
15 Clean & Jerks (135/85 lbs)
30 Box Jumps (24″/20″)
10 Clean & Jerks (185/115 lbs)
30 Single-Leg Squats
10 Clean & Jerks (225/145 lbs)
30 Single-Leg Squats
5 Clean & Jerks (275/175 lbs)
30 Single-Leg Squats
5 Clean & Jerks (315/205 lbs)

Time cap: 20 minutes

Friday Night Lights
Heat 1 (5:00pm): Yuri, Tracy, Chris G, Nic Lee, Nate O

Heat 2 (5:25pm): Brie, Olino, Chris S, Lawrence, Nohea

Heat 3 (5:50pm): Sarah R, Lindsey, Darin, Steve R, Donovan

Heat 4 (6:15pm): Patty, Jojo, Renee, Jon M, Roberto, Blake

Heat 5 (6:40pm): Lauren, Betta, Chris I, Justin, Raj

**If you are not in a heat, please sign-up on Zen Planner and we will get you in one.**

Friday, October 25, 2019


“CrossFit Games Open Event 20.3 & 18.4”
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts (225/155 lbs)
15 Handstand Push-Ups
9 Deadlifts (225/155 lbs)
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
9 Deadlifts (315/205 lbs)
50-Foot Handstand Walk

Time cap: 9 minutes

Friday Night Lights 20.3
Heat 1 (5:00pm): Brie, Olino, Marsha, Casey

Heat 2 (5:15pm): Diamand, Lindsey, Nic, Steve R

Heat 3 (5:30pm): Sarah R, Aaron, Lawrence, Nate O

Heat 4 (5:45pm): Ciara, Patty, Nohea, Roberto

Heat 5 (6:00pm): Betta, Lauren, Jon, Renee, Raj

*If you forgot to sign-up, please sign-up on Zen Planner as soon as possible.

Sunday, October 20, 2019

Second Chance Sunday 20.2!

Second Chance Sunday is an opportunity for athletes who are looking to attempt the Open workout of the week a second time or for those who could not make it in on Friday. Doors will open at 9:30am and the first heat will start at 10:00am.

Also, since our neighbors, Metro Christian Church, has their Sunday services, the parking lot will be pretty full, please find street parking. Thank you!

Second Chance Sunday 20.2
Heat 1 (10:00am): Sergio, Nohea, Anton, Brie, Kate

Heat 2 (10:25am): Zach, Blake, Justin, Cullen, Julie

Heat 3 (10:50am): Showers, Andrew, Diamand

Friday, October 18, 2019

20.2 FNL!

"CrossFit Games Open 20.2"
Complete as many rounds and reps as possible in 20-minutes, of:
4 Dumbbell Thrusters (50/35 lbs)
6 Toes to Bar
24 Double-Unders

Friday Night Lights - 20.2
Heat 1 (5:00pm): Brie, Sarah, Diamand, Lindsey, August, Casey H

Heat 2 (5:25pm): Mary, Ciara, Chantelle, Nate O, Chris G, Nic Lee

Heat 3 (5:50pm): Ashley, Marsha, Alicia, Thibs, Lawrence, Berto, Steve R

Heat 4 (6:15pm): Mari, Patty, Betta, Eric, Raj, Darin

Doors will open around 4:30pm. If you forgot to sign-up, please sign-in on Zen Planner and we will add you to a heat!