Monthly Archives: September 2012

Monday 10-1-12

What awesome weather! I actually got out a blanket to watch football on the couch. Sign In - Warm Up - Mobility then Squat Clean  2-2-2-2-2 then 3 Rounds: Tabata Squats 4 Minute rest Post load to comments Read More...

Saturday 9-29-12

"Open Gym" 9:30 a.m. Everybody come see Joey do his Birthday burpees! Read More...

Friday 9-28-12

"Fun Friday" We will have no 6:30 p.m. class today. I want to invite everyone to come to Zapata's at 7 p.m. today to celebrate Joey's birthday. I hope everyone can make it. It's bound to be fun! Deck of Cards Each suit represents an exercise. Draw a number and perform that many reps of that exercise. Draw a face card and perform ten reps of that exercise. Draw an ace and perform eleven reps of that exercise. Draw a joker and Read More...

Thursday 9-27-12

Sign In - Warm Up - Mobility then Deadlift With Bands we'll learn speed counts then 15 Min AMRAP: 30 Sit Ups 20 Lunges 10 Med Ball Cleans, 20#/14# Post reps to comments Read More...

Wednesday 9-26-12

I want to give another plug to the Nutrition workshop coming up in October. I will do 4 weekly workshops on food and nutrition and how vital that role is in your CrossFit success (general health success for that matter). The sign up is on the WOD board. Indicate the best day and time for you. I cannot interfere with a class time for these workshops. Lunch time, afternoon and Saturdays would be ideal. Sign In - Warm Up - Read More...

Tuesday 9-25-12

Sign In - Warm Up - Mobility then ME Hang Power Snatch 3-3-3 then 3 Rounds: 1 Hang Power Snatch, ME weight 3 Sn Push Press, ME weight 10 Toes to Bar Post time and load to comments Read More...

Monday 9-24-12

We had a great turnout for the picture Saturday. Thank you everyone that made it out. Progress should begin moving faster on the new box now that we have broke ground. I know everyone is excited and I am too! I want your feedback. We have, from the beginning, tried to offer classes at various times to meet everyone's needs. Our standard has always been that we need 5-6 people per class to justify that time slot and we prefer Read More...

Saturday 9-22-12

Ground Breaking Picture 9:30 a.m. at the new location We will snap a few pics and then head on over to the box for the WOD. Even if you can't make the WOD come and get in the picture. Directions: Take loop 245 to E. 19th. Head north @ .5 miles. We're on the right. Call if you can't find it. Read More...

Friday 9-21-12

"Fun Friday" Did he say "get to the hopper?" What a great idea! This "Fun Friday" each person will draw a WOD from the hopper, warm up and mobilize for it, get set up and go. Some people may be doing the same WOD but someone may be doing his/her own thing. FUN!!! Read More...

Thursday 9-20-12

It's been a while since we rolled up our sleeves and got down with a fast and furious WOD. Let's do this! Sign In - Warm Up - Mobility "Diane" 21-15-9: Deadlift, 225#/150# Handstand Push Ups Post time to comments Read More...