Monthly Archives: August 2011

Wednesday 8-31-11

Reminder: Anyone who brings a friend in the month of September that joins gets the month of October on us. If you are a couple the first person you bring that joins gets the primary a free month and if you get two people to join the both of you get a free month. How about them apples! 12 min AMRAP: 5 conventional deadlifts 225/155 5 left handed kb snatches 2/1.5 pood 5 right handed kb snatches 2/1.5 pood 15 burpees post rounds to comments *Everybody keep Read More...

Tuesday 8-30-11

Reminder - The first of the month is here and so are dues. Please cover your dues by Friday if possible and by the 5th at the latest. If you are new and have just made a payment, you're good. If you're not sure, ask. Training refers to activity that improves performance through a measurable organic change in the body. Practice refers to activity that improves performance through changes in the nervous system. Sometimes we feel like we can't do something when in Read More...

Monday 8-29-11

Please note: Friday this week (9-2-11) we will have a.m. classes only. Saturday 9-3-11 at 9 a.m. we will participate in the 31Heroes WOD. Be prepared! Monday 9-5-11 we will be closed in observance of Labor Day. Warm up: CrossFit warm up 2X2: with a continuous running clock perform each exercise for 2 minutes followed by a 200 m run double unders box jumps pull ups time ends with completion of the 200 m run after pull ups. score total reps post time and reps to comments Read More...

Saturday 8-27-11

Team WOD: Remember that one time when we did that scavenger hunt? Yeah, those were fun times, lol! How about some fun in the morning? Details in the a.m. Read More...

Friday 8-26-11

"Skill Day" We recommend all our newer athletes show up and learn proper body mechanics and exercises that will be in upcoming WODs. Those of you familiar with what we do can work on a PR, a weak lift or we will teach the butterfly pull up. Great job this week from everybody! Read More...

Thursday 8-25-11

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. Warm Up: Bergener, elbows to arches "Jack" Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps Read More...

Wednesday 8-24-11

Warm Up: 250 m row, trunk rotations, runners stretch, deadlifts, windmills 10 min AMRAP: 6 cleans 115/75 12 pull ups 24 double unders post rounds to comments   Read More...

Tuesday 8-23-11

Warm Up: CrossFit warm up "Michael" 3 rounds for time: 800 m run 50 back extensions 50 sit ups post times to comments In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and Read More...

Monday 8-22-11

Reminder: Foundation classes Mondays 6:30 p.m.  This week -  Nutrition and reaching your CrossFit goals. Warm Up: CrossFit warm up "Karen" 150 wall ball shots 20/14 lb get with coach on scaling and modifying post times to comments Read More...