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March 4, 2013
Thanks to everyone who helped, offered help or stopped by this weekend! We can’t wait for you guys to see the finished product! Have fun breaking in the new gear! Strength Working from the floor. EMOM For 8 Minutes do 2 Front squats ~ 85% of 1 RM Power Clean WOD AMRAP in 15 minutes […]
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March 3, 2013
Skill Max Unbroken Wallballs ( no resting between reps). If you hit 150 reps congrats you are probably ready for the opens. WOD 100M Uneven farmer carry. 50 Air Squats100M Run 50 Pushups100M Run backwards30 Kettlebell Swings100M Run Backwards30 Tire Jumps100M Run20 Uneven Weighted Lunges100M Uneven Farmer Carry
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March 2, 2013
Today the gym will be closing promptly at noon. There will be no open gym time available after Olympic Lifting. 8:30 & 9:30 classes and Oly at 10:30 will run as usual. Skill Tabata Hollow Rock Tabata Super Man WOD 800M Run 25 Box Jumps 50 Sit-ups 20 Box Jumps 40 Sit-ups 15 Box Jumps […]
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March 1, 2013
Happy Friday everyone!You may notice some changes happening in the gym over the next couple of days. We are really excited to be making some big improvements around the gym so that we can bring you guys the best gym possible! On Saturday the gym will be closing promptly at noon. There will be no […]
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February 28, 2013
Strength 8×3 Weighted Pull-Ups WOD 3 Rounds for time of 9 Squat Snatch 135/95lbs400M Run
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February 27, 2013
Strength Push Press 5×3 WOD 3 Rounds of Dumbell Thrusters 45/30lbsSit-UpsMedicine Ball Cleans 20/14lbsKnees To ElbowsRow For Calories 1 minute on each station, rest 1 Minute between rounds.
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February 26, 2013
Remember it’s Tuesday! 5:30 class is Oly! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight! Strength 1RM Sumo Deadlift WOD AMRAP in 5 Minutes 10 Lunges20 Snatch 45/35lbs (below knees)10 Box Jump 24/20 1 Minute Rest AMRAP in 3 Minutes 5 Burpees5 Pull-ups 1 Minute Rest AMRAP in 1 Minute Double Unders
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February 25, 2013
Strength 1RM Power Clean WOD AMRAP in 8 Minutes 5 Front squats 155/105lbs10 Push-ups 15 Kettlebell swings 24/16kg
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February 24, 2013
Skill/Strength Muscle Up Floor, Box or Band assisted. Work the transition. Refine your Kip. If you’re not quite there yet work on strength 3×5 pullups and dips. with as little assistance as possible. WOD For time 21-15-9 Wall Ball 20/14lbsToes-To-BarKettlebell Snatch 24/16kg
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February 23, 2013
Strength 1RM Hang Squat Snatch WOD For time: 1000M Row30 Burpees30 Weighted Step Ups 800M Run