-
January 7, 2014
Remember it’s Tuesday! The 5:30PM class is dedicated to Barbell Club! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight! Skill “Death By Pull-Ups” With a continuously running clock perform: 1 Pull-up in the first 1 min, 2 Pull-ups in the second 1 min 3 Pull-ups in the third 1 min … Continuing […]
-
January 6, 2014
Strength E2MOM for 14 Minutes 3x Hang Power Clean ~ 70-75% Work up to around 70-75% of your 1RM Clean and then perform 7 rounds of 3 consecutive Hang Power Cleans. New lifters should keep the load light and use this time to work on your setup and finish position during the HPC. Keep your […]
-
January 5, 2014
WOD 21-15-9-9-15-21 Deadlift 225/155lbs Pull-Ups Run 200M between each round Off Ramp WOD 21-15-9 Deadlift Pull-Ups Run 200M between each round Remember to protect your back during those deadlifts! Never sacrifice form for speed!
-
January 4, 2014
WOD Row 2000 Meters 50 Push-Ups 40 Box Jumps 24/20″ 30 Burpees Bar Hops 20 Overhead Squats 135/95lbs 10 Snatch 135/95lbs Off Ramp WOD Row 2000 Meters 25 Push-Ups 20 Box Jumps 15 Burpees Bar Hops 10 Overhead Squats 5 Snatch
-
January 3, 2014
Strength Front Squat 3×5 ~ 70% New lifters should work up to a moderately heavy weight in sets of 5. Focus on an upright torso with elbows up and knees tracking over the feet. Metcon 5 Rounds for Time 20 Kettlebell Snatch 24/16kg 10 Weighted Step Overs* 24/16kg 24/20″ * Hold your Kettlebell anyway that […]
-
January 2, 2014
Happy New Year! The CrossFit Opens and Regionals schedule has been announced! Mark the dates on your calendar! Skill With a 10 Minute time cap, attempt a new PR at an Unbroken Double Under Pyramid Increase each step of your last pyramid by 1-10 reps. Ex 5-10-15-10-5. Metcon AMRAP in 18 Minutes 10 Clean & […]
-
December 31, 2013
REMINDER! We will be open for the morning only on New Years Eve, closed New Years day and back to regular hours on the 2nd. 12/31 Open for CrossFit at 5:45A, 9:30A and 12:00P. Open Gym between 10:30A and 12:00P. 01/01 Closed 01/02 Normal Hours WOD For time 75 Air Squats 50 Push-Ups 25 […]
-
December 30, 2013
REMINDER! We will be open for the morning only on New Years Eve, closed New Years day and back to regular hours on the 2nd. 12/31 Open for CrossFit at 5:45A, 9:30A and 12:00P. Open Gym between 10:30A and 12:00P. 01/01 Closed 01/02 Normal Hours Strength EMOM for 10 Minutes Sustainable set of Strict […]
-
December 29, 2013
REMINDER! We will be open for the morning only on New Years Eve, closed New Years day and back to regular hours on the 2nd. 12/31 Open for CrossFit at 5:45A, 9:30A and 12:00P. Open Gym between 10:30A and 12:00P. 01/01 Closed 01/02 Normal Hours WOD 5 Rounds for time of 400M Run15 Snatch […]
-
December 28, 2013
Skill 5 x Max Effort Sets of Muscle Ups If you’re new to muscle ups use a band, box or jump into the transition for assistance. WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 […]