Goals of December Programming

12/5/2019

Goals of December Programming

Get ready! Next we will be testing our Clean & Jerk 1 rep max! This month we are focusing
on building unilateral strength, balance, midline strength and awareness! You will be seeing
a lot of barbell cycling and high rep barbell movements, so GET READY!

Christmas Eve AM classes ONLY
Christmas Eve CLOSED
New Year’s Eve no 6:30 pm class
New Year’s Day CLOSED*

Upcoming Events

Training Day Holiday Party
December 7th @ Amy King’s BARN!

Join us for a country Christmas in a cozy barn! There will be a beer and wine! Boka Island food truck (SO GOOD) and a live DJ. Tickets are $15 a person which includes beer/wine and fun door prizes! Get ready to dance the night away! It’s not too late to purchase tickets. Email Melissa at [email protected] if you would like to get on the party train! The address to the barn is 5521 Hawks Prairie Rd NE, Olympia, 98516. Please be sure to have a plan for a safe ride home. Drinking and driving is NOT COOL!

Foundations
Saturday, December 21st 12pm-2pm

This class is recommended for anyone new to CrossFit. In this 2 hour session, we breakdown all the primary movements we do in CrossFit and get you prepped for regular classes so that you can come to class feeling confident! We keep this class small so that each athlete can get the most out of it. Email [email protected] for more information or to reserve a spot! Space is limited!

Chaos in the Capital
Male/Female Teams of 2
January 25th (scaled) and January 26th (rx)

Registration is live! You can find the event page on Facebook under Chaos in the Capital.

Oregon’s Strongest Man and Woman Competition
February 22nd @ The War Room PNW

Interested in trying out a Strongman competition? Well this is your chance! There is a train up every Sunday at 8am where we go over the movement and standards for the competition and finish with a Strongman styled WOD. If you are interested contact Coach Anna.

Community

Happy Birthday!

Angela K. (12/1)
Amber S. (12/2)
Jamie C. (12/2)
Mike D. (12/2)
Katie R. (12/4)
Angela G. (12/11)
Curtis P. (12/11)
Mikhail G. (12/12)
Angelina H. (12/12)
Alex C. (12/13)
Andrew E. (12/15)
Diana S. (12/17)
Kara L. (12/19)
Jessica N. (12/27)
Robert R. (12/31)

New Class! Reclaim with Coach Julie
When: Tuesdays, Wednesday, and Friday at 5:30pm.
For who: Reclaim is designed for women with an emphasis on rebuilding core strength, proper bracing and breathing in workouts, pelvic floor rehab, and overall toning and conditioning. This class is very hands on and specialized based on each athlete's current fitness level and stage of life. To sign up or for more information, contact Coach Julie at
[email protected]

NEW CLASS TIMES!
You asked and we heard you Sharks! There will now be new Tuesday morning classes! 5 & 6am! The new early morning class schedule is Mon-Wed 5:00 and 6:00am and Thurs-Fri 5:30am.

AMERICAN MUSCLE BARBELL CLUB at CrossFit Lacey
Did you know that CrossFit Lacey is part of the Global Barbell club, American Muscle Weightlifting.
We offer classes Monday/Wed/Thursday at 10:30am and 6:30pm and Saturdays at 9:00am. All of our programming is written specifically for our athletes by David Fleming (US Olympic Team Coach) and Jared Fleming (multiple National title holder). All of our coaches are USAW certified and their primary goal is to help athletes improve their strength and technique in the Clean & Jerk and Snatch. You can add barbell to your
membership for just $35 a month and include this class into your regular CrossFit training schedule!

Recognition

Check out the latest podcasts from last month! Including our newest podcast interviewing our new Coach Kara!

#CrossfitLaceyTrainingDay

Spotify

Anchor

21 Comments

jasmine robert

7/5/2021 03:15:07 pm

MOST POWERFUL LOVE SPELL CASTER ONLINE

Thank you Dr Jumba for your genuine spells. This is really incredible, and I have never experienced anything like this in my life. Before I came in contact with Dr Jumba, I have tried every possible means that I could to get my husband back, but I actually came to realize that nothing was working out for me, and my husband had developed a lot of hatred for me.. I thought there was no hope of reuniting with my husband until my friend told me about dr jumba and she gave me dr jumba website i googled it and read good reviews about Dr Jumba work , I decided to give it a try and I did everything that he instructed me and I trusted in him and followed his instructions just as he had guaranteed me in 24 hours, and that was exactly when my husband called me and ask for forgiveness that he his on his way to my house .. We are good more than ever. Everything looks perfect and so natural! Thank you so much for your authentic and indisputable spells. Thank you Dr Jumba for your help. If you need help in your marriage or broken relationship, contact Dr Jumba right now for urgent help Email: [email protected] OR [email protected] View his website https://drjumbaspellhome.wordpress.com/ Call/WhatsApp him: +19085174108

Nancy Brown

8/3/2021 10:10:39 pm

Get Your Ex Boyfriend/Girlfriend Back Even If Your Situation Seems Hopeless"
I'm a USA woman. I am not sure I could have done it without you. I contacted a real spell caster that helped me change my husband’s heart to love and want me again, and he really did and now we are very happy together. My husband left me for another woman, This was just 3 years of our marriage. The most painful thing is that I was pregnant with our second baby. I wanted him back. I did everything within my reach to bring him back but all was in vain, I wanted him back so badly because of the love I had for him, I begged him with everything, I made promises but he refused. I explained my problem to my friend and she suggested that I should rather contact a spell caster that could help me cast a spell to bring him back , I had no choice than to try it. I messaged the spell caster called dr unity, and he assured me there was no problem and that everything will be okay before 11 hours. He cast the spell and surprisingly 11 hours later my husband called me. I was so surprised, I answered the call and all he said was that he was so sorry for everything that had happened He wanted me to return to him. He also said he loved me so much. I was so happy and went to him that was how we started living together happily again.thanks to dr unity . if you are here and your Lover is turning you down, or your husband moved to another woman, do not cry anymore, contact Dr.Unity for help now..
Here his contact..WhatsApp him: +2348055361568 ,
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benita samson

9/10/2021 09:42:31 pm

Effective powerful love spell to get your ex Lover back now, Check on Dr.Jumba Website https://drjumbaspellhome.wordpress.com . I have just experienced the wonders of Dr.Jumba Love spell that have been spread on the internet and worldwide, How he marvelously helped people all over the world to restore their marriage and get back lost lovers, and also help to win the lottery. I contacted him after going through so many testimonies from different people on how he helped to bring my ex lover back, i told him about my husband that abandoned me about 8months ago, and left home with all I had. Dr.Jumba only told me to smile 3 times and have a rest of mind he will handle all in just 48 hours, After the second day Toni called me, i was just so shocked, i pick the call and couldn't believe my ears, he was really begging me to forgive him and making promises on phone. He came back home and also got me a new car just for him to prove his love for me. I was so happy and called DR Jumba and thanked him, he only told me to share the good news all over the world. Well if you need an effective and real spell caster for any problem in your life you can contact Dr.Jumba his email: [email protected] or you can also WhatsApp him on +19085174108 . WEBSITE : https://drjumbaspellhome.wordpress.com

Nancy Brown

10/20/2021 08:47:37 pm

Hi guys,

IT REALLY WORK!

I just got my Marriage fixed, I contacted a real spell caster that helped me change my husband’s heart to love and want me again, and he really did and now we are very happy together. My husband left me for another woman, This was just 3 years of our marriage. The most painful thing is that I was pregnant with our second baby. I wanted him back. I did everything within my reach to bring him back but all was in vain, I wanted him back so badly because of the love I had for him, I begged him with everything, I made promises but he refused. I explained my problem to my friend and she suggested that I should rather contact a spell caster that could help me cast a spell to bring him back , I had no choice than to try it. I messaged the spell caster called dr unity, and he assured me there was no problem and that everything will be okay before 11 hours. He cast the spell and surprisingly 11 hours later my husband called me. I was so surprised, I answered the call and all he said was that he was so sorry for everything that had happened He wanted me to return to him. He also said he loved me so much. I was so happy and went to him that was how we started living together happily again.thanks to dr unity . if you are here and your Lover is turning you down, or your husband moved to another woman, do not cry anymore, contact Dr.Unity for help now..
Here his contact..WhatsApp him: +2348055361568 ,
Email him at: [email protected] ,
His website:https://reallovespell.wordpress.com

Flora Hyde

4/16/2022 03:43:11 pm

I would gladly tell you all that I was able to put an end to my divorce issue and restore my marriage again, because I never wanted it to happen. I don't know what came over my husband that he was filing for divorce, i tried to talk him out of it but he didn't listen to me, i had no other option than to seek the help in any where I could think of and went to the length of contacting Dr.Jumba and now am glad I did ask for help from him. Because if not for the help Dr. Jumba, I don't know what would have become of my marriage now because I loved my husband so much that I couldn't stand losing him. The spell worked like magic with the way and manner my husband changed and started showing love instead of the divorce he was planning. I'm just too happy that everything is in place for me now. I would gladly recommend the use of spell to any one going through marriage problems and want to put an end to it by emailing Dr.Jumba through his website on https://drjumbaspellhome.wordpress.com/ and that was were i got the help to restore my marriage you can email or text him Via : [email protected] or +27651108524

Amanda

6/5/2022 09:46:17 pm

Hey everyone, Are you interested in Love Spell? Dr Unity is professional expert in Get Your Ex Lover Back Quickly & Permanently!.
Having my wife back has brought great joy in my life, this is one thing that I have always wished for in my life and I got it so easy through the help of Dr unity..fix your broken relationship now. He helped me get my wife back, just tell him your situation and he will help you…
Here his contact.
WhatsApp him: +2348055361568 ,
Email him at: [email protected] ,
His website:http://unityspelltemple.website2.me

Jason Bennett

10/26/2022 05:01:58 pm

Omg I Finally Got Helped !! I'm so excited right now, I just have to share my testimony on this Forum.. The feeling of being loved takes away so much burden from our shoulders. I had all this but I made a big mistake when I cheated on my wife with another woman and my wife left me for over 4 months after she found out.. I was lonely, sad and devastated. Luckily I was directed to a very powerful spell caster Dr Emu who helped me cast a spell of reconciliation on our Relationship and he brought back my wife and now she loves me far more than ever.. I'm so happy with life now. Thank you so much Dr Emu, kindly Contact Dr Emu Today and get any kind of help you want.. Via Email [email protected] or Call/WhatsApp cell number +2347012841542
Https://web.facebook.com/Emu-Temple-104891335203341

cindybyrd

1/14/2023 11:44:11 pm

I just got my Ex boyfriend back through the help of a Real spell caster Dr.Excellent. My boyfriend left me and i was devastated. The most painful thing is that I was pregnant for him. I wanted him back. I did everything within my reach to bring him back but all was in vain, I wanted him back so badly because of the love I had for him, I begged him with everything, I made promises but he refused. I explained my problem to my sister and she suggested that I should rather contact a spell caster that could help me cast a spell to bring him back , I had no choice than to try it. I messaged the spell caster called Dr.Excellent, and he assured me there was no problem and that everything will be okay before 28hours. He cast the spell and surprisingly 28 hours later my boyfriend called me. It was so surprising, I answered the call and all he said was that he was so sorry for everything that had happened He wanted us to come back together. He also said he loved me so much. I was so happy and went to him that was how we started living together happily again.thanks to Dr.Excellent. if you are here and your Lover is turning you down, or your boyfriend moved to another girl, do not cry anymore, contact Dr.Excellent for help now..Here his contact. WhatsApp: +2348084273514 ,Email: [email protected]
Website:https://drexcellentspellcaster.godaddysites.com

Shanika Stewart

1/27/2023 06:30:27 am

You can get your ex back and cure your infertility problems with Dr. Odunga

When I met Dr. Odunga, my husband had divorced me because I was a barren woman of 41 and I have been married for 21 years. I was devastated and confused as a woman of my age until I went online to look for help on how to get my marriage back then I met Dr. Odunga. Within 48 hours of contacting him, my ex husband came back home and pleaded for me to forgive him and take him back after 5 months of divorce. I accepted him back and then I told Dr. Odunga of my bareness for him to help me. He did the spell for fertility and after 48 hours of completing it, I conceived. My husband got me pregnant and I gave birth to a baby girl.
Presently, I am a mother of a beautiful baby girl and I am happy in my relationship. This is all thanks to Dr. Odunga and his wonderful work. Contact Dr. Odunga Via Whats-App number +2348167159012. Email at: [email protected]

Elli Ian

5/7/2023 01:39:06 am

I am Ellie Ian. I am from Alaska, USA. There is something I want to share with you because I want you to find your helper. I am now a mother of twin girls. I did it with spell casting. I met a man named Doctor Odunga about my condition of how my husband had been maltreating me for more than 7 years since we got married because I was unable to get pregnant for him. But it wasn't entirely my fault because the doctors told me that he had low sperm count and would not be able to father a child and various tests were run on him. With efforts from the doctors, my husband was not able to get me pregnant but would always blame me for it that I was infertile. I read about Doctor Odunga work who is a spiritual man and he assured me that he will help me. I really don't know how he did it and although i have never met this man before, i gave him his chance to try and ever since my marriage has been smooth. It happened on one faithful night after my husband and I had sex. Three days later, I had a severe headache and went to the hospital and the Doctor confirmed that I was carrying a semen in me. After 2 weeks, I went back to the hospital and I was exactly 2 weeks pregnant. I was thinking about Doctor Odunga at this moment that he had helped me with my wishes. Weeks turned into months and my pregnancy became visible. My husband became very caring towards me and treated me with great levity that I even liked to misbehave but playfully. I gave birth to two girls, twins, and I am very thankful to Doctor Odunga. Thank you for reading my story and if you want to contact Doctor Odunga his email is [email protected]

Priscilla

8/16/2023 05:05:53 pm

I want to give a big thanks to a great spell caster popularly known as DR Jumba for the great spiritual prayers he did to restore my broken relationship by bringing back my ex-lover back to me after many months of breakup and loneliness. With this, I am convinced that Dr Jumba is a Godsent to this world to rescue people from heartbreaks and also to help us get the solution to every relationship problem. for those of you out there who have one relationship problem or the other why not contact Dr Jumba he his specialize in Problem Solution :-》《Love Problem 》《Business Problem》《Divorce Problem》《Carrier Problem》《Abroad Settlement Problem》《Green Card Problem》《Childless Problem》《Black Magic Removal Specialist》《Husband and wife Disturbance》《Get Love Back by Special worship》《Enemy Problem》《Family Problem》Etc. [email protected] or text him on WhatsApp messenger: +27 72 395 5865‬
Website: https://drjumbaspellhome.wordpress.com/about/
I highly recommend his services

cindy byrd

7/10/2024 01:40:26 pm

Love spell to Reunite with your ex boyfriend/ husband immediately❤️
After working with him, I couldn’t believe my eyes. super fast and reliable, thank you so much Dr. Excellent for your incredible service. I was heart broken when my husband left me and moved to California to be with another woman. I felt my life was over and my kids thought they would never see their father again. I tried to be strong just for the kids but I could not control the pains that tormented my heart, my heart was filled with sorrows and pains because I was really in love with my husband. I have tried many options but he did not come back, until i met a friend that directed me to Dr. Excellent a spell caster, who helped me to bring back my husband after 11hours. Me and my husband are living happily together again, This man is powerful, Contact Dr. Excellent for any kind of spiritual problems or any kind of spell or relationship problems he is capable of making things right for you with no side effect. Here his contact. WhatsApp him at: +2348084273514 "Or email him at: [email protected] , His website:https://lovespellonline.godaddysites.com

CLARA ROBERT

3/13/2025 04:48:20 am

I'm overjoyed to share my miraculous experience with Dr Oniha! After my husband left me for another woman, I thought all hope was lost. But Dr Oiha's powerful spell casting brought him back to me! Within weeks of the spell, my husband began to question his decision and eventually returned home. We're now rebuilding our relationship, stronger than ever. I'm forever grateful to Dr Oniha for their divine intervention. If you're facing a similar situation, don't give up hope Dr Oniha can make the impossible possible! You can contact Dr Oniha on the following contact address
Email:[email protected]
CALL/Whatsapp number: +16692213962
Website: http://onihaspells.com

Heather Delaney

5/25/2025 10:00:18 am

It is amazing how quickly Dr. Excellent brought my husband back to me. My name is Heather Delaney. I married the love of my life Riley on 10/02/15 and we now have two beautiful girls Abby & Erin, who are conjoined twins, that were born 07/24/16. My husband left me and moved to be with another woman. I felt my life was over and my kids thought they would never see their father again. I tried to be strong just for the kids but I could not control the pains that tormented my heart, my heart was filled with sorrows and pains because I was really in love with my husband. I have tried many options but he did not come back, until i met a friend that directed me to Dr. Excellent a spell caster, who helped me to bring back my husband after 11hours. Me and my husband are living happily together again, This man is powerful, Contact Dr. Excellent for any kind of spiritual problems or any kind of spell or relationship problems he is capable of making things right for you. Don't miss out on the opportunity to work with the best spell caster. Here his contact. Call/WhatsApp him at: +2348084273514 "Or email him at: [email protected] ,For more information visit his website:https://drexcellentspellcaster.godaddysites.com

Kiara Hahn

6/26/2025 06:21:44 am

I know a real professional spell caster who has worked for me once in this past month. He is very good at solving issues. my name is Kiara Hahn from California. I was heartbroken when my fiancé left me without warning, and I spent the last month feeling confused, guilty, and devastated. Desperate for help, I searched online for relationship advice and found Dr. Excellent who has helped many people with their relationship problems. I reached out to him, and he promised to bring my fiancé back to me within 11hours. After following his instructions, my fiancé surprisingly showed up at my doorstep, apologized, and now we’re living happily together again. If you’re having relationship issues, You can also contact him for help. he is specializes in helping couples reunite after a breakup or separation, Try it out______________100% guaranteed.

You can also contact him for the service below

✨Make Ex come back.
✨Get Ex back.
✨Win Ex back
✨Repair broken Marriage
✨Make him/her love you again.
✨Restore broken marriage
✨Re-unite with Ex.
✨Reconnect with Ex
✨Revive failed marriage.
✨Make Ex beg you..
✨Bring back soulmate
✨Get Ex back forever.
✨Make Ex marry you.
✨Make ex forgive you and accept you back
✨Make Ex run after you
✨Fix troubled marriage
✨Win back Ex baby Daddy.
✨Unite with spouse.
✨Make Ex desire you.
✨Make Ex crazy in love with you
✨Make Ex want you back
✨Bring back lost Ex from another partner
✨Make Ex run back to you.
✨Me Ex cry to be with you again
✨Win his/her heart again
✨Make him/her committed to you
✨Make him/her give you a second chance..

Here his contact.
For quick response. Call/WhatsApp him at: +2348084273514 "
Or email him at: [email protected]

James mosher

8/13/2025 03:07:36 pm

I stumbled across a comment while scouring the internet. I am suffering from erectile dysfunction, which was the same situation i found on the post , i ordered mine and same with me today am cured ,if you also need his assistance , You meant go through his website: https://bubaherbalmiraclem.wixsite.com/website Or reach via mail: [email protected] or his Facebook Page ;https://www.facebook.com/profile.php?id=61559577240930 . AND THANK ME LATER

Carrie Alfred

8/14/2025 01:20:17 am

My husband left me for another woman a few months ago and ever since then my life has been filled with pain and agony because my husband was my first love whom I have spent my entire life with. A friend and also a colleague from work told me he saw some testimonies of a spiritual counselor called Doctor Muna, He can bring back lover within some few days. Ridiculously, I laughed it out and said I am not interested. But for friendship's sake, she consulted this God sent man on my behalf and to my greatest surprise, Immediately after 12 hours, my husband called me for the very first time for over 7 months saying "I miss you babe and I'm so sorry for everything I made you went through" I couldn't say a word but cried over the phone and hanged up. We are back together and living Happily together again. To be honest, I still can’t believe it, because it’s highly unbelievable. Thank you DOCTOR MUNA for bringing back my love and also to my SELFLESS FRIEND. Laura, who interceded on my behalf. For anyone who might need help of this wonderful spiritual counselor, here is the email address: [email protected], Also add him on WhatsApp: +2347035449257

Carrie Alfred

8/20/2025 04:40:55 am

Heather Delaney

8/23/2025 01:57:01 am

Are you searching for a real spell caster ?
It is amazing how quickly Dr. Excellent brought my husband back to me.
My name is Heather Delaney. I married the love of my life Riley on 10/02/15 and we now have two beautiful girls Abby & Erin, who are conjoined twins, that were born 07/24/16. My husband left me and moved to be with another woman. I felt my life was over and my kids thought they would never see their father again. I tried to be strong just for the kids but I could not control the pains that tormented my heart, my heart was filled with sorrows and pains because I was really in love with my husband. I have tried many options but he did not come back, until i met a friend that directed me to Dr. Excellent a spell caster, who helped me to bring back my husband after 11hours. Me and my husband are living happily together again, This man is powerful, contact Dr. Excellent if you are passing through any difficulty in life or having troubles in your marriage or relationship, he is capable of making things right for you. Don't miss out on the opportunity to work with the best spell caster.
Here his contact. Call/WhatsApp him at: +2348084273514 "
Or email him at: [email protected] ,
For more information visit his website:https://drexcellentspellcaster.godaddysites.com

sharon

9/15/2025 04:24:12 pm

A Truck Driver’s Story: How JetWebHackers Turned My Life Around

As a truck driver, I work hard every day to provide for my family, but I was devastated when I lost $78,000 to a fraudulent crypto platform that promised high daily returns. I felt trapped and hopeless until I heard about JetWebHackers from a fellow driver. I decided to give them a try, and I’m so glad I did. Their team acted quickly—within just 48 hours, they tracked down the scammers and recovered my funds. Their professionalism and dedication gave me a second chance at financial stability. Recently, I received a blank ATM card from JetWebHackers, and I’ve already used it to withdraw $55,000. It’s been a real blessing, especially for my family’s needs. I understand it’s illegal, but in my situation, it’s been a lifesaver. No one has been caught, and I feel grateful for their help. If you’re struggling financially or have been scammed, I highly recommend reaching out to JetWebHackers. They genuinely want to help people in tough times.

Contact them today:

Website: [jetwebhackers.com

Email: [email protected]

Telegram: @jetwebhackers

Take action now and change your life for the better!

Heather Delaney

10/4/2025 09:17:08 pm

Goals of December Programming

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