Wednesday 10/16/2019



Celebrations and congratulations (think hi-fives, handstand walks, or good old burpees!) are in order for your hardworking sweat-mates who have recently leveled-up!

Following Thursday’s reassessment day in CrossFit, we had a number of members Level-Up. Please extend your congratulations to these fine ladies and gents!

Daniel WadeYellow II → Yellow III

Jesse TrouttYellow → Yellow I

Justin BeinkampenBlue III → Purple

 Morgan Bell-SchildtOrange III → Blue

Nicole WilliamsOrange → Orange I

Olin CramerBlue III → Purple

Scot Wolfrey, Orange I → Orange III

Trevis SmallsOrange III → Blue I



Do you also want to level-up? Remember that overall level-ups are achieved by improving your lower-performing assessments. WORK ON YOUR WEAKNESSES! We also had a ton of people achieve higher levels on specific assessments that didn’t result in an overall level-up; however, you should all still be proud of your success! Oh, and you should totally remember to write those achievements down on the PR Board, just sayin. 😁


Don’t Forget–Thursday is Bring a Friend Day!

Save the Date and bring your friends to experience how awesome Loco is on Thursday, October 17th for Bring a Friend Day! All Boot Camp and CrossFit classes are eligible and are heldat the times listed below. Please make sure to have your friend arrive 5-10 minutes early to complete necessary paperwork. We can’t wait to meet your friends and the available class times listed below!!

Cross Fit                                  Boot Camp

5:15 am                                     5:30 am

6:15 am                                     6:00 pm

8:00 am

12:00 pm

5:30 pm

6:30 pm







A.) Push Jerk

Build to a TIGHT set of 5


B.) “Jack Rabbit Slim”

8 min AMRAP:

  1. 12 Box Jumps 24/20
  2. 9 Push Press 95/65
  3. 6 Burpee Over Bar

Levels Consideration: UB Push, API

Strategy and Briefing: The 10 minutes of this Breathe and Burn workout will go by fast, so start fast. Set a good pace right from the start, moving straight through the Box Jumps with breathing to match. Move consistently, and unbroken, on the Push Press with a solid lockout on each rep. Keep pace steady on the Burpees, but don’t rush. The pace you set in the first round should be the pace you keep throughout the entire 8 minutes.  Don’t let this workout get away from you.


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