03.19.2014

WARM-UP: 5 Rounds: 5 Good Mornings 5 Deadlifts 5 Front Squats STRENGTH: 10:00 to find a heavy 5RM Deficit Deadlift WOD: AMRAP IN 7:00 A1: 150m Row (pace) A2: Kb Swings (American) 53/35# A3: Push Press 95/65# —-REST—- AMRAP IN 7:00 A1: 30 Double Unders (pace) A2: Power Snatch 95/65# or 40% A3: Weighted Sit […]

03.10.2014

FIND YOUR STRENGTH WARM-UP: 3 ROUNDS: 5 Wall Squats 5 Air Squats 5 Goblet Squats 5/5 Walking Lunges (back knee touches the ground) STRENGTH: 1.) 12:00 to find a heavy 3 RM (only if form allows) Back Pause Squats (:03 pause at bottom). 2.) 12:00 to find a heavy 1RM (only if form allows) 1 […]

03.03.2014

Happy Monday Folks! Get in here and start training! WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 Hang Power Cleans 3 Push Jerk 3 Back Squats STRENGTH: 1.) Hit a set every 1:00 Back Squat: 1×5 @ 70% 1×5 @ 80% 1×3 @ 90% 1×1-2 @ 95% 2×2 @ […]

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 […]

12.03.2013 [tuesday]

WARM-UP: 3 Rounds: 3 Chin ups, 4/4 S.A.R., 5/5 External Rotation 10 banded Front Squats w/ :03 pause STRENGTH: 5×5 E2M @ 80% 1a.) Front Squat 1b.) Chin ups (partner) WOD: 20 total Rounds every :45 AFAP: A1.) 3-6 Burpees Box Jumps (quick turn around) A2.) REST

11.19.2013 [tuesday]

WARM-UP: 3 ROUNDS: 3 Chin-ups, 4/4 SAR, 5/5 External Rotation 3 ROUNDS: 3 Power Clean, 3 Front Squats SKILL DEVELOPMENT: 8:00 Handstand practice LACTATE POWER (partner): :45 10 Rounds Total: A1.) 3 Clean & Jerk 115/75# AFAP + Row for calories for the remainder of time A2.) REST CP-BATTERY: 18:00 EMOM 5 Touch & Go […]

09.16.2013 [monday]

All 3 coaches, Jeremy, Susie, & Katelyn, attended a CrossFit Kids seminar/certification course over the weekend; and it was AMAZING!! We have a refined passion for teaching kids early how to move better and with reason! We have learned new techniques and may even share them with the adult classes 🙂 We will keep everyone […]

09.03.2013 [tuesday]

Skills & Drills: 30/20/30 5 Rounds with an empty bar: 3 Deadlift 3 Power Cleans 3 Front Squats 3 Push Jerk 3 Power Snatch 3 Overhead Squats (partner)WOD 1: 5 Rounds: (one partner works at a time) 12 Deadlifts 225/135# 10 Push Jerks 70% of Press WOD 2: E.O.M. for 10:00 5 HSPU 5 DHPU […]

07.29.2013 [monday]

[slideshow] Skills & Drills: 30/20/30 Banded Squats 1×10 x5x0 anndddd WHO’S READY FOR A PR?!?!??!!?…. Max-Effort Lift: 25:00 Back Squat work up to a 1 rep max Back Squat WOD: Every 2:00 for 10:00 4 Power Cleans 4 Front Squats Plank hold (for the remainder of the 2:00) Posterior Chain Developer: Reverse Hyper 2×12 (add […]

07.22.2013 [monday]

Check out what we did over the weekend: [slideshow] just a few renovations 🙂 Skills & Drills: 30/20/30 1×10 Banded Squats (5 sec hold at bottom) Max-Effort Lift: Back Squat warm-up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: Every 2:00 for 10:00 8 Deadlifts 6 Power Cleans 4 Front Squats 2 […]