03.25.2014
WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: Every :30 for 8:00—-DEATH BY: 1.) Strict Pull Ups 2.) Dips/Push Ups WOD: 10:00 100 Partner BURPEES AFAP AMRAP for remainder of time: THRUSTERS! 135/95# The last CrossFit Open workout (14.5) will be announced Thursday at 8pm! We will be watching it live […]
03.18.2014
WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 2:00 test out / 4:00 Rest 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 10:00 running clock: 3 Rounds: 10 Hand release Push ups 5 Toes to Bar (T2B) + AMRAP (for remainder of time): 14 Wall Ball 20/14 7 Burpees SKILL […]
03.11.2014
WARM-UP: 5:00 AMRAP 5 DB PRESS 10 BAR ROWS 15 SQUATS STRENGTH: 6 ROUNDS :20ON/:20OFF 1.) HSPU 2.) STRICT PULL UPS WOD: 21-15-9 PULL UPS HAND RELEASE PUSH UPS BOX JUMPS
03.04.2014
WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 8 Rounds, :15on/:15off 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 8:00 AMRAP 5 Toes to Bar 5 Chest to Bar 5 Burpee Box Jumps
02.25.2014
The CrossFit Open is upon us! Those of you NOT doing The Open for serious will be doing The Open workouts on Friday. The 12pm SATURDAY class will be reserved exclusively for those signed up for The Open. Serious Open athletes: Take the prescribed rest days, Mobilize like a mad man (or woman) and be […]
02.14.2014
It’s VALENTINES Day!!!!!!!!!!! You must wear a pink or red shirt with hearts on it, if you don’t you will do burpees! …..just kidding….but that does give me some “good” ideas… Class times are a bit different tomorrow (Saturday):: 8:30am is the ONLY CLASS. at 10:30 we are heading over to the Special Olympics Polar […]
02.07.2014
Happy Friday!! [slideshow] WARM-UP: 1.) 3:00 AMRAP 5 DB Press 5 DB Single Arm Row 5/5 External Rotation 2.) 3 Rounds: 5 Good Mornings 5 Deadlifts 5 Push Jerk STRENGTH: 10:00 to hit a heavy 5RM Deadlift WOD: 15-12-9-6-3: Kb Swing (Russian) 70/53# Push Ups Push Jerk 115/95#
01.15.2014
The Special Olympics Polar Plunge is on February 15th! We are getting a jumping team together tosupport a great cause! Information can be found on the flyers around the gym, or ask us!! WARM-UP: 3 Rounds: 5 Banded Pause Front Squats w/ empty bar 5 Db Press 5 Seated Box Jumps STRENGTH: 1.) Front Squat […]
