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 at the gym at 8pm pronto! Come join us!!

02.18.2014

Prepare your shoulders! Get here early and warm up properly!!!

WARM-UP:  5:00 AMRAP
          5 Push Ups
          10 Body/Ring Rows
          15 Awesomely perfect air Squats
STRENGTH:  2:00 test, 4:00 rest:
           1.) Dips
           2.) C2B (chest to bar)
WOD:  5 Rounds for Time: 
      25 Double Unders / 50 Single Unders
      10 K2E (Knees to Elbows)
       5 HSPU (Handstand Push Ups)

02.11.2014

WARM-UP:  5:00 AMRAP
          5 Push Ups
          10 Ring/Body Rows
          15 Squats
STRENGTH:  6 Rounds: :20on/:10off:
           1.) Dips
           2.) C2B (Chest to Bar)
WOD:  10:00 AMRepsAP:
      120 Double Unders/240 Singles
      60 Lateral Burpees
      30 T2B (toes to bar)

1.20.2014

This slideshow requires JavaScript.

  • THIS IS MAX WEEK (we will be finding new 1RM’s) SO MOBILIZE, EAT RIGHT, AND SLEEP ENOUGH!! GET HERE EARLY!!!
WARM-UP:  BACK SQUAT--Hit a set every 1:30:
          10 @ 30%
          8 @ 40%
          6 @ 50%
          4 @ 60%
          2 @ 70%

STRENGTH:  15:00 to find a 1RM BACK SQUAT
           Back off set: 10 @ new 40%
           3 Max Sets of Dips or Push Ups
WOD:  12.1 CrossFit Open:
      AMRepsAP in 7:00:
      BURPEES!
  • Don’t forget to sign up for the CrossFit Open! The first workout will be released February 27th!!
  • Register NOW for the next On-Ramp for beginners program!! Starts Monday February 10th!
  • Special Olympics Polar Plunge is February 15th!!!

	

01.13.2014

Happy Monday Everyone!! Start your week with a positive attitude and drive for strength in all areas in your life! Today we start a new On-Ramp program, a new 12pm class, and a class designated for Middle and High School students only at 3pm on MWF’s!! We are excited and eager to start these new classes! Email us for more information!

WARM-UP:  3 Rounds:
          30 Squats
          20 Pass Throughs
          10 Push Ups
STRENGTH:  E2M: 3@60%, 3@70%, 3@80%, 3+@90%
           Back Squat
           Dips / Push Ups
WOD:  11.6 (Open Workout)
      AMRAP in 7:00
      3-6-9-12-15-18....
      Thrusters 100/65#
      C2B (chest to bar pull ups)

01.06.2014

Since the CrossFit Games Open is right around the corner, we are going to bring back an old Open workout from 2011!

WARM-UP:  3 Rounds:
          30 Air Squats
          20 Pass Throughs
          10 Push Ups
STRENGTH:  E2M
           1.) Back Squat
           2.) Dip/Push Ups (weighted)
           5@55%, 5@65%, 5@75%, 5+@85%
WOD:  11.4  AMRAP in 10:00
            60 Bar Facing Burpees
            30 OHS (Overhead Squats) 120/90#
            10 Muscle Ups
*Post results in comments!!

Registration for the CrossFit Games Open starts January 15th! The first Open workout will be announced on February 27th!

Don’t forget about the SMART Goals meeting on Tuesday the 14th at 7:15pm!!

06.19.2013 [wednesday]

Max-Effort Lift:  20:00 Push Press
                  warm up: 10@bar, 8-10@45%, 5-10@65%
                  work: 5@75%, 3@85%, 1+95%
                  back off: 10@50-60%
Assistant Movement: Bench 
                    1x15-20
                    1xfailure
Pulling Superset:  4 Rounds:
                   8-10 Bent Over Rows (Underhand) *No torso movement
                   6-12 Prehab Snatch
                   15-20 Db Shrugs
WOD:  OTM 12:00
      odd: 5 Strict Press (do not over extend midline)
      even: 1-3 Muscle Ups
            or
            2x:10 negative pull ups
            2x:10 negative push ups / dips

05.29.2013 [wednesday]

Max-Effort Lift:  15:00 to find a new 1-3RM Close Grip Bench
WOD:  21-15-9
      Handstand Push Ups (HSPU)
      Dips
      Push ups
     REST 5:00
      21-15-9
      Pull ups
      Ring Rows / Body Rows

Meet our Niece: ZOE ANN SMITH born May 23rd!
100_2912  

This slideshow requires JavaScript.

BEAR COMPLEX, BURPEES, SIT UPS, JUMPING PULL UPS, & MURPH! Oh, and of course a motorcycle cruise over Memorial Day Weekend!

12.10.12

SWOD:
Level 1:      Back Squat 3×5 (+5lbs)
Press 3×5 (+5lbs)
*On last sets of both exercises go for max reps while maintaining good form
Level 2:    E.M.O.M for 5 minutes:
3-position Snatch @ 65-70%
3-position Clean & Jerk @ 65-70%
Body Weight Volume: 5 minutes to practice Double Unders
WOD:
For Time:
20 Pull Ups
40 Hand Release Push Ups
60 Double Unders/ 150 Singles
40 Walking Lunges
20 Ring Dips
 
Bonus: Midline- Ab Mat Sit ups 1×100