Inappropriate Friday!


What is Inappropriate  Friday? Coach Nikki and her 5:30am “SpaFit” class decided that each Friday morning (with consent) that they should play inappropriate music while getting their wod on. Coach Nikki has been the 5:30am coach for about 4 years and it was time to hand the reigns off to another person and let her sleep in for a while.

“The end of an era. Thanks for all the PR’s, epic fails, blood, sweat and inappropriate Fridays. As much as I won’t miss my alarm clock, I’m going to miss this crazy group of CrossFitters more. Thanks for the memories SpaFit.” – Coach Nikki

So the new Coaching schedule is as follows:

MWF: 5:30am at the Clinic:  Coach Carson Thomas (the smooth operator)

T/TH: 5:30am at the Clinic: Coach Jon Mears (our newest coach (and punk rocker), but he has a lot of experience!)

MWF: 5:15am at The Box: Coach Stacey – you early morning birds better be ready for her enthusiasm and mobility!

T/TH: 6:30am & 7:30am at the Box: Coach  Austen Cochren (the Marine)

We are excited for the changes, because each one of our coaches brings a different personality, training style and flair to our classes.


Saturday – Open Gym 9:30am

Sunday – Re-Flex (you KNOW you need it!) 9:00am & 5:00pm

CrossFit Open – next week!

Don’t miss your chance to win a free unlimited month and some Reebok Oly  Shoes!

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

50 heavy Russians

15 muscle ups for time


Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

Knee on the wall
Shoulder bully
Lat stretch band.
Hamstring up n over
Press ups


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