Memorial Day (5/29) – Murph WOD & BBQ Potluck – 10am-2pm

We will only be offering one CrossFit class over the Memorial Day holiday weekend.  For this special class we will doing the “Murph” Hero WOD, as a tribute to Michael P. Murphy.   Murph was a United States Navy Seal officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the war in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.  This was one of his favorite workouts as he would call it “Body Armor” as he did it with a 20lb weighted vest.

The class will be Monday May 29th at 10am.  The workout can be done solo if you are feeling ambitious or with a partner.

For Time

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

Wear your new Recon t-shirt to honor all Americans who passed away while in the military service.

After the workout stay for a BBQ Potluck.  We will have a couple of grills, so bring your favorite meats, veggies, sides, and drinks.  After that intense workout you deserve a great lunch and a cold drink.

2017 CrossFit Open 17.5 Final Scores

Wow what an awesome 2017 CrossFit Open and what a way for us to finish with the most athletes doing the last workout at RX.  Of course CrossFit would make it challenging to score this final workout.

How it was scored

So unlike previous weeks where most workouts were scored easily by reps only, in this workout most finished under the time cap.  So not only was there a time element there was a total rep element as well.  To make matters more difficult CrossFit counted the same 35 reps for double unders or singles, which makes it harder to score because as you know double unders is more difficult.  For people who did 17.5 at scale with single unders I cut your total double under rep count in half.  So if you finished the entire scaled workout under the cap you would have received 90 reps for thrusters, and 175 reps for single unders.  If you finished the workout under the cap at RX you recieved the full amount of 440 reps.

For the people who finished the workout at RX the RX bonus was given based on the time you finished the workout.  The faster you finished the workout the more RX bonus you earned.  If you finished the workout between 1-10 minutes you received a (RX bonus of 4), 10-20 minutes (RX bonus 3), 20-30 minutes (RX bonus 2), 30- 40 minute cap (RX bonus 1).

17.5 Summary

Coming into the final workout it was a close battle between Coach Mario and Coach Brandon’s teams.  Brandon’s team was trailing Mario’s team by only 4 points, so they had to bring it and did they ever.   Brandon’s team finished the workout with the most reps as all 10 of their athletes scored did the workout at RX.  This has been the closest finished we have ever had.  Even though Mario earned the most points in the coaches workout and Brandon finished 3rd, it still wasn’t enough as Brandon’s collective team pulled ahead with everyone doing the workout at RX.  So congratulations to team Brandon for edging out the win for the 2017 CrossFit EVO Team Open.

Congratulations to everyone for working hard and busting their ass this year for the Open workouts.  It was really nice to see a lot more people step up and do the workouts at RX this year.  Keep up the training, looking forward to next year.  The only person to have their name on 3 consecutive banners is Aaron.

Top RX Finishers


  • Hono 18:22
  • Aaron 19:12
  • Marcos 24:51


  • Natasha 17:21
  • Mari 22:27
  • Angela 22:57

17.5 Scores (May have to turn phone sideways)

Total Reps Pts Scored RX Attendance Judged Coach Total
Brandon 3549 25 16 16 12 12 81
Mario 3437 22 13 14 8 16 73
Walter 3226 20 10 12 10 14 66


17.1 17.2 17.3 17.4 17.5 Total
Brandon 76 80 66 76 81 379
Mario 73 79 71 79 73 375
Walter 70 74 64 74 66 348


CrossFit Open 17.4 Final Scores

17.4 was 16.4.  It was nice to hear from the people I spoke with that they did better this year than last year.  This Open workout had the most people at 23 do it at RX which was nice to see.

17.4 Summary

Mario’s team had the most amount of reps and 7 athletes do the workout at RX.  Brandon and Walter’s team had a tie in 8 RX athletes, but Brandon’s team edged Walters team by 1 rep, yes 1 rep.  Mario earned the out performed the other 2 coaches.

Top 3 Men at RX

  • Hono 182
  • Aaron 170
  • Mike 165
  • Marcos 165

Top 3 Women at RX

  • Natasha 165
  • Therese 160
  • Roxy 148

One Final workout to go.  Good luck to everyone for 17.5.

As a reminder the END OF OPEN POTLUCK CELEBRATION will be this Friday after 17.5.  Bring Food, Drinks, and Desserts you all deserve it, enjoy and relax

17.4 Scores (May have to turn phone sideways)

Total Reps Pts Scored RX Attendance Judged Coach Total
Brandon 1243 22 16 14 12 12 76
Mario 1350 25 14 14 10 16 79
Walter 1242 20 16 16 8 14 74

17.5 Standings

17.1 17.2 17.3 17.4 17.5 Total
Brandon 76 80 66 76 298
Mario 73 79 71 79 302
Walter 70 74 64 74 282


CrossFit Open 17.3 Final Scores

We are officially passed the midway point for the 2017 CrossFit Open.  17.3 finally brought a ladder into the open, in true CrossFit fashion they elected to focus on the most technical lift in CrossFit the squat snatch.  Knowing how difficult the movement is and the weight involved I knew there would be a lot less people doing this workout at RX compared to 17.2.  I give those who did 17.3 at RX a lot of credit it, was not easy.  It was also nice to see some people hit new personal records during an Open workout for the squat snatch.

17.3 Summary

Mario’s team finished 17.3 with the most reps, while Brandon’s team finished with the most athletes performing the workout at RX.  Just like the first 2 workouts Walter’s team falls right in the middle in reps and the amount of people who did it at RX.  Unlike last week coaches did not tie but Brandon edged out Walter by 1 rep.

Two more workouts to go.  Keep motivating everyone and try to hit those new PR’s.  I’m still waiting on HSPU’s, Double Unders, and Thrusters to make their appearance in this years Open.  Maybe it will be this week.  Best of luck to everyone for 17.4

17.3 Scores (turn phone sideways)

Total Reps Pts Scored RX Attendance Judged Coach Total
Brandon 623 20 8 12 12 14 66
Mario 942 25 4 16 10 16 71
Walter 790 22 6 14 10 12 64


17.1 17.2 17.3 17.4 17.5 Total
Brandon 76 80 66 222
Mario 73 79 71 223
Walter 70 74 64 208

17.2 CrossFit Team Open Final Score

17.2 wasn’t a long 20 minute workout like 17.1 but it was a tough one never the less, adding movements that most people would have a hard time with, the bar muscle up or the pull up for those who scaled.  A lot more people did this week’s workout at RX than last week which was great to see.  More important than the scores and this in house competition was the fact that some people achieved their very first muscle ups, pull ups, and toes to bar.

17.2 Summary

Brandon’s team edges out Mario’s team by 1 point in the overall 17.2 score.  Mario’s team again came in with the most reps this week at 806 and a big increase of 6 people doing it at RX compared to the first week of 2.  Brandon and Walters team both had 8 people do 17.2 at RX.  Brandon and Mario tied with exactly 102 reps so they both earned their teams an extra 16 points each.

Top Finishers


  • Hono 113 Reps RX
  • Amir 82 Reps RX
  • Aaron 79 Reps RX


  • Natasha 78 Reps RX
  • Jenny G. 78 Reps RX
  • Nicki C. 78 Reps RX
  • Fatima 78 Reps RX

3 more workouts left and still anyones game.  Motivate your teammates to show up on Fridays and to do the workout at RX.  Best of luck to you all with 17.3.

17.2 Scores (May have to turn phone sideways)

Total Reps Pts Scored RX Attendance Judged Coach Total
Brandon 574 20 16 16 12 16 80
Mario 806 25 12 16 10 16 79
Walter 672 22 16 14 8 14 74


17.1 17.2 17.3 17.4 17.5 Total
Brandon 76 80 156
Mario 73 79 152
Walter 70 74 144

CrossFit Team Open 17.1 Scores

All the scores have been calculated, some people decided to make it up at RX which was cool.  17.1 brought a bunch of snatches and burpee box jumps.  The beauty about RXing this workout was you had to jump onto the box, you can either do it or not.  It was great to see a lot of people pushing themselves at the heavy weight and RXing.  After seeing the scores to reward the people pushing themselves to RX they each have been rewarded 2 bonus points for their team.  In the next four open workouts, to qualify for the RX bonus the athlete must complete a minimum requirement of reps to qualify for the bonus. This is to ensure people don’t do just 10 reps total just to say they did RX for the bonus.  RX bonus will be based on my discretion.

17.1 Summary

Mario’s team came in with the most reps but Brandon’s team came in with the most people doing the workout at RX thus having fewer reps.  Walters team fell in the middle with reps and RX athletes.  Mario’s team had the most attendance on Friday while Brandon and Walters team tied in attendance.  Mario redid the workout and beat Brandon by 1 rep with 213 taking the coach points.

Like I said before full individual scores will not be posted for privacy.  If anyone has any issues with the scoring system please see me.  If everyone did the workouts at RX or scaled it would be easy to score just based on total reps.  Unfortunately because everyone is at a different level finding the right balance for scoring between RX and scaled is the tough part.

Try to get everyone here on Friday and try to do it at RX! Good luck with 17.2.

17.1 Score  (May have to turn phone sideways)

Total Reps Pts Scored RX Attendance Judged Coach Total
Brandon 1495 20 16 14 12 14 76
Mario 2012 25 4 16 12 16 73
Walter 1743 22 12 14 10 12 70


17.1 17.2 17.3 17.4 17.5 Total
Brandon 76
Mario 73
Walter 70

2017 CrossFit EVO Team Open Details

Tomorrow is the first Open workout for 2017, hope you are all ready for it.  I am looking forward to see how far you all come in the last year.  I’m hoping everyone can remember to have fun and not take things too seriously.  Remember everyone has something, an important prior engagement on a Friday, a minor injury, or maybe they are just new to CrossFit, etc.  Motivate everyone, on your team or not and help others push themselves to something they were never able to do, that’s what the CrossFit community is all about after all.

Below are some of the details for the Open happening for the next few weeks.

Important Dates

  • 2/24 – 17.1
  • 3/3 – 17.2
  • 3/10 – 17.3
  • 3/17 – 17.4
  • 3/24 – 17.5
  • 3/31 – 7:30pm CrossFit Open Potluck

Sign Up For Heat Time

  • Every week we will post a sign up for your heat time.  Since we don’t have any knowledge of the workouts we have decided to have heats run every 30 minutes.  Please come in early to warm up the movements needed for the workout.

Workout Selection

  • We will only have RX workouts and Scaled.
  • Master scaled will be available only if you are age 50+.
  • The coaches will make sure you are doing the workout appropriate to your skill level.

Before Each Heat

  • Prior to the start of each heat, one coach will go over the movements with each of the 6 athletes.  They will explain what you would need to do to make the rep count.
  • Another coach will meet with all 6 judges to go over the standards for reps to make sure everyone is counting the same way.

Top 10

  • Each team will have 14-16 people.  I will only take the scores for the top 10 people on your team.  So the top 10 scores may vary based on the workouts and the athlete’s skill level from week to week.
  • New CrossFitters who finished the Beginners course maybe added to teams.  Please welcome them and explain to them how it works as this is their first CrossFit Open.

Team Scoring

  • The top ten scores will be added up.  The team with the most reps will earn 25 points, the 2nd place team for the week will earn 22 points, and the 3rd place team will earn 20 points.

RX Workouts

  • I will reward people who push themselves to do Open Workouts at RX.  If workout is done at RX you will earn 1 extra bonus point for your team.

Showing up

  • I want to encourage you to come on Friday to participate in the Open.  The electricity and atmosphere is something you won’t get if you make the workout up on a different day.  Every person on your team who shows up will earn 1 point out of a maximum 12 points, this will give each team 2 spots as a pass if  someone can’t make it in.  Try to encourage everyone on your team to make it in!
  • The team with the most people who show up on Friday will earn 16 points, 2nd place team 14 points, and 3rd place team 12 points.  Teams with same attendance will earn the same amount of points.

Making Up the Open Workout

  • If you can’t make the workout on Friday you have until the close of business the following Tuesday to make up the workout for it to count towards your teams score.  You will need to find your own judge and give a coach the heads up that you are making up an Open workout.


  • To avoid people from just showing up, working out and leaving, we need judges.  Judges will have a chance to earn some extra points for their teams.  When you judge a person you will earn 1 point, you can judge an extra heat for an additional bonus point.  The most points a person can earn is 2 points for judging.
  • The team with the most points from judging will earn 12 points, 2nd place team 10 points, and 3rd place team 8 points.  Teams with same amount of judge points will earn the same amount of points.

Coaches Workout

  • The coaches will battle head to head to earn points for their teams.  The coach with the most reps will earn 16 points, 2nd place 14 points, and 3rd place 12 points.


  • Standings will be posted as soon as I have finished them.  I will have to wait until after Tuesday to post since there can be some people making up the workout.  Individual scores will NOT be posted.

End of Open Potluck

  • Every year at the end of the Open we have a potluck.  This year is no exception, the potluck is to celebrate all your hard work, public, and private victories from this year’s open.  The potluck is set for Friday March 31st at 7:30pm

3 Things to Remember

  • Push Yourself!
  • Encourage Others!
  • Have Fun!

Important Note Regarding the CrossFit EVO Team Open

It’s that time of the year for the 2017 CrossFit Open.  It is an exciting time to be involved in CrossFit, everyone all over the world participates in the open workouts and then awe at the pros competing at the CrossFit Games.

For the last 2 years we wanted to do something fun and unique with the Open.  We wanted everyone to participate on teams to build relationships, have some fun healthy competition.  The teams would allow people to still compete without having to worry about being scored as an individual athlete.  Balancing the teams with advanced athletes and beginners would help keep teams as fair as possible.

Last year got me to the point where I almost didn’t even want to do the EVO Team Open this year.  I received emails and private conversations from people telling me all the issues they were having.  I was put in the middle and having to try to please everyone, in which I can’t do.

With any competition there is always a winner and a loser. The toughest part about making an in house competition is that at the end of the day we are all one community.  We aren’t a box competing against other people we don’t know.  The last thing I want is relationships damage because of a 5 week competition that doesn’t really mean anything, there is no prize money and no sponsorships.

I been figuring out a lot of options for teams.  Should we rotate new teams every week, should we have athlete achievements on the banners instead of just a winning team, etc? The most important purpose of the CrossFit Open is testing YOURSELF, pushing your ability to the limit, and achieving things you weren’t able to do.  This Team Open is not meant to just get as many reps as possible to win.

For this year we have decided to keep the teams the same for the 5 weeks.  There will be 3 workout options to choose from:  RX, Scaled, Master Scaled (50+).  The coaches will verify everyone’s workout to make sure they are doing the appropriate workout for their ability.  They will make sure you are pushed and not sandbagging the workout.  People who push themselves to do the entire workout at RX will be rewarded in the scoring.

More details regarding scoring will be coming soon.  I hope you all have fun and push yourselves to limit.  More important than winning is seeing your fellow CrossFitter whether on your team or not achieve success.  I want to wish everyone the best of luck.

I would highly recommend you register for the Open on the CrossFit Games website if you would like to compare yourself to others around the world.

Come Support Lift Up Autism on Saturday September 10th.

Everyone knows someone who is autistic.  Thousands of CrossFit Boxes all over the country and tens of thousands of athletes will all participate on September 10th for the Lift Up Autism.


Three years ago, on October 19, 2013 Josh Everett, TrainHeroic, and more than 350 boxes in the fitness community, rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke.

This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.


Click on the link below to register, then click on the Green Tickets button on the upper right.

You will have have 3 options:

  1. $35 (WOD and T-Shirt) – $10 gets donated.
  2. Your Donation Amount – WOD (no shirt)
  3. $0 – Just WOD.

Guys this is a good cause, so we are hoping everyone selects option #1 or #2.  If you select option #1 you must register BEFORE August 27th if you want your shirt prior to the September 10th WOD.  Any registration after August 27th, you will receive your T-shirt a week after the WOD.




  • 4 Power Cleans: 155 lbs. Men/105 lbs. Women
  • 24 Double Unders
  • 10 Pull-Ups

The “Luke” workout is challenging but accessible.  We have scaling options to accommodate athletes of all abilities and experience levels.


Progenex Pre-Order, place your order by Friday October 12th.

We will be placing a Progenex order soon.  During the week of August 8th we will be serving sample flavors (flavors & days below).  This will allow you to discover a flavor you may not know about.  This will also avoid issues where your stuck with an entire bag of a flavor you dislike.

If you are running low of product and would like to reorder please sign up at the front desk or email us.  If are not sure about the Progenex products please visit this link:

The deadline to place your order is Friday August 12th.  You must pay for your item(s) prior to the deadline or it will not ordered.  Product & flavor prices may vary.  This is the time for you to select the items and flavor YOU want.  We will only stock a few bags of the most popular products and flavors (those bags we ordered to stock at EVO were sold out in less than a week)

Please plan ahead and order enough to last until the next time we order which will most likely be sometime in March.  Most products are 30 servings which is enough to last most people a full month unless you share with others.

If you purchase 2 or more bags of any Progenex product, you can purchase any T-Shirt or Tank Top for only $12!!

  • Monday 8/8 – Loco Mocha
  • Tuesday 8/9 – Belgian Chocolate
  • Wednesday – 8/10 – Peanut Butter Smash
  • Thursday – 8/11 – Tropical Vanilla
  • Friday – 8/12 – Cookies & Creme