Remember Every Saturday At Noon We Offer Free Intros For Your Friends & Family!!!


Remember Every Saturday At Noon We Offer Free Intros For Your Friends & Family!!!

Zach has come soooo far in his quest for fitness! We are proud of you Zach and we will miss you when you leave in June!



3 Sets For Max Weight
5 Power Cleans 3 Thrusters
The 5 Power Cleans and 3 Thrusters are 1 ‘set.’ You move right from the power cleans to the thrusters with one bar for all 8 reps.

Followed By

AMRAP 5 Minutes
5 Burpees
7 Box Jumps 24/20

Thank you for the comments answering my question about intimidation and CrossFit yesterday. If anyone else would like to keep the ball rolling please add to the discussion in today’s comments.

Lots of Free content lately in the CrossFit Journal!

I am not Breast Cancer

The Purpose Of CrossFit Parts 1-2 (Contains Explicit Language)

Accomplishment Of A 10 Year Goal

Winning The Open Part 1  
Winning The Open Part 2
Winning The Open Part 3

That is only about half of the great free stuff available in May from the CrossFit Journal-Enjoy!

9 Responses

  1. before starting cross fit, not only was I not athletic, but I tended to trip over my own feet, walk into walls, and generally be incredibly clumsy. last week a friend of mine who hasn’t seen me in a while, after spending a couple hours with me asked “what have you been doing, you’re not nearly as klutzy, it’s really noticeable”. Thank you to cross fit and the incredible trainers at c3 for making it possible not only to walk across a room without hurting myself, but for giving me the confidence to constantly try new things, and the coordination to do them.

  2. Hi all,
    I am a nationally certified, MA licensed massage therapist. I have recently taken a class on Thai massage on the table (it is traditionally given on a mat on the floor). The massage is done with the client fully clothed (as opposed to Swedish, Deep Tissue, etc where there is minimal clothing or none at all) and you are supported at all times by pillows, the table, the therapist or all three. Thai massage is great for stretching and is often called the lazy mans yoga (since someone else is stretching you). Not flexible? That’s ok too! People who receive Thai massage find they feel more balanced, sleep better, and have an overall sense of well being. If you’re interested in being practiced on, please contact me. I am usually at the 6:30am classes but you can also email me at [email protected].
    Thank you!

  3. Anonymous

    Nicole S said…

    Zach, you have been by my side on many WODs…your inspiration and dedication will truly be missed. I hope the best for you. Please don’t be a stranger, keep in touch and let us know how your doing! Miss you already!

  4. Crossfit (and C3 in particular) is the most nurturing (in a painful kind of way)community out there. Everyone is so supportive of each other and it doesn’t matter if you’re doing pullups in 2 black bands or no bands at all. You are expected and encouraged to do your very best, whatever that is for you. And, when life gets in the way and you can’t come as often for an extended period of time, you are welcomed back with open arms. Right? Right??? See you this afternoon!

  5. Anonymous

    Thanks Sarah! Maybe I could do the 24 like bushy if I keep coming for three years like him;) Bushy your my hero you have showed me the way with your determination, hard work killer outfits and huge weights! You continue to amaze me keep up the work buddy!