05.08.2013 [wednesday]

Max-Effort Lift: 20:00 Bench warm up- 10@bar, 8-10@35%, 5-10@55% work- 5@65%, 5@75%, 5+@85% back off set- 10@50-60% *base %’s off latest/heaviest achieved Assistant Movement: 3 Rounds: 15+ UB Push Ups 15+ UB Pull ups *only rest at the end of each round, NOT between movements. (UB=unbroken) Upper Body Triplet: 3 Rounds: 20 HR Push ups […]

05.04.2013 [Saturday]

Overhead Press:  Db Press 4×12+ Repetition Pull & Push:  4 Rounds: Push ups- max reps (rest 1:00 in plank position) Ring pull ups- max reps (set ends when you let go or drop from rings) (Rest 1:00) External Rotation: Bullet Proof Shoulders: Side Plank Retractions 1×20 each side Mod. Push up holds 3×15 each side […]

02.12.2013

STRENGTH-     1a.) Pendlay Row 3×5 1b.) Weighted Chin-ups / Negatives 5x rep max 2a.) Snatch first pull 5×3 2b.) Sled Pull 5×2 SKILLZ- Practice Muscle Ups or Hand Stand Push Ups  WOD-    E.M.O.M. for 8 minutes: 5  Thrusters @ heaviest possible MIDLINE-  Half tabata L-Sit holds  

12.28.12

You found it!!! Congrats!! You found where we have moved the daily posts 🙂  I hope it didn’t through you off too much!You will begin to notice a few changes around the gym and on here! Just like the CrossFit way, we are “constantly varied”! Preparing for a fantastic 2013!!! Quick shout-out: HAPPY 49th BIRTHDAY […]

10.30.12

Tomorrow is HALLOWEEN! That means,  come workout in your costume! *Many pictures will be taken! 🙂 **If you are available to come to a time other than the 3pm class, PLEASE DO SO! We will have the entire High School Hockey Team here for the 3pm class, and will be VERY busy! Same goes for […]

10.16.12

If you haven’t been on Facebook yet, go check out some more awesome pictures from the competition!! We had a blast and everyone did so great and you can see a little of both in the pictures!  Have a great day everyone! Hope to see you in here soon 🙂   SWOD: Level 1: Dead […]

9.25.12

HAPPY 2nd ANNIVERSARY JEREMY!!!! I LOVE YOU! (ok, only a few pictures and then I will be done :)) [slideshow] Awwwww 🙂   SWOD: Level 1: Deadlift 5RM M.E. (add 10lbs) Pull Ups 3xRM Level 2: Press 3 @ 70%, 3@80%, 3+@90% Tababta Dips/ Push Ups   WOD: 4 Rounds For Time: 200m Row 10 […]

9.12.12

SWOD: Every Minute on the Minute (EMOM) 10 hand release push ups, hold  a plank the remainder of the time.   WOD: AMRAP in 10 Minutes: 6 Up & Back Dot Drills 8 Step Ups 10 Bent Over Rows   Bonus: choose 1 skill/movement to work on

8.23.12

It’s already Thursday! WOW—this week has gone by quick! DAY 11 of the PALEO CHALLENGE! Only…..19 DAYS TO GO! Almost to the half way point–can’t turn back now! 🙂 You DO NOT want to miss today’s WOD….(you shouldn’t miss any day, but….) You might cry today- your body will be in so much pain when […]

6-28-12

WE ARE HERE!!!!!! Although Jeremy is not back to his normal awesome self–He is here!!! He couldn’t take another day away from you all! SO GET IN HERE TODAY! 🙂 We’ve missed you!! Thank you so very much for your patience and kind words!!! SWOD: BenchPress 3×5, adding 5LBS.   Todays WOD: AMRAP in 10 […]

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