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May 18, 2013
Strength 1RM Squat Clean WOD For time 800M Run9 Thrusters 95/65lbs400M Run15 Thrusters 95/65lbs200M Run 21 Thrusters 95/65lbs
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May 17, 2013
Strength 6×1 Squat Snatch ~ 85% of 1RM WOD 3 Rounds for time of 10 Deadlifts 225/155lbs20 Pull-Ups
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May 16, 2013
Sign up for Hydrostatic Body Fat Testing! The truck will be here Sunday June 9th from 8-12. This will be a great way to end the Nutrition Challenge! Sign up in the binder at the front desk! Strength 10×1 Jerk ~ 80% of 1RM WOD For time 100 Kettlebell Swing 24/16kg50 Burpee50 Toes To Bar […]
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May 15, 2013
Make sure to wish Coach Alex a happy birthday today! We love you Alex!! Strength Tabata SquatsTabata Situps WOD AMRAP 10 Minutes 3,6,9,12,15 …Front Squats 95/65lbsPush-Ups
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May 14, 2013
It’s Tuesday! Remember, today our 5:30PM class is dedicated to Olympic Weightlifting. CrossFit classes are at 4:45PM and 6:30PM Strength 6 sets for Max Reps of Strict Pull-ups WOD AMRAP 15 Minutes 12 Push Press 115/75lbs15 Box Jumps 24/20″400M Run
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May 13, 2013
Strength Every OTHER minute for 20 Minutes 3 Power Cleans ~ 75% of 1RM WOD 3 Rounds for time 200M Uneven Farmer Carry15 Goblet Squats (Heavier kettlebell)30 Double Unders
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May 12, 2013
“Schmalls“ Run 800 metersThen two rounds of:50 Burpees40 Pull-ups30 One-legged squats20 Kettlebell swings, 1.5 pood10 Handstand push-upsThen,Run 800 meters U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, […]
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May 11, 2013
Greg, Shawn, Liat and Tamara are competing in a team competition tomorrow in Martinez! If you’re looking for a fun way to spend a Saturday go cheer them on! Click here for heat times and informaion. Strength 3 rounds of Handstand, L-Sit and Hollow RockUse as much rest as you need to accumulate 1 minute at […]
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May 10, 2013
Strength 1RM Overhead Squat WOD 15-12-9-6-3 for time of the following: Deadlift 225/155lbsBox Jump 24/20″Toes To Bar
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May 9, 2013
Strength 1RM Jerk WOD AMRAP in 5 Minutes of 20 Double-Under10 Push-Ups6 Pistols AMRAP in 3 Minutes of 10 Weighted Lunges 40/30lbs10 Pull-ups AMRAP in 1 Minutes of Wall Ball 20/14lbs Enjoy 1 minute rest between AMRAPS!!