Monthly Archives: January 2013

Friday 2-1-13

Warm Up Ideas: Spealler Warm Up                 Amundson's Warm Up "Grace" 30 Clean and Jerk, 135#/95# Post time to comments Read More...

Thursday 1-31-13

Warm Up - We often have a "set" warm up we do. I know a lot of times it is a "free-for-all" in the warm up but for the most part everybody goes through the recommended moves, etc. This is great for someone just beginning and they don't understand what they begin to understand after a few months with us. But what about the person that comes in with shoulder problems and wants to do something like a Spealler warm up Read More...

Wednesday 1-30-13

Next week we will offer a mobility class to anyone that wishes to attend. Thursday 2/7/13 at 5:30 p.m. If you are interested sign up on the announcement board.  The weather is going to put us out of moving this week it looks like. We have to get the parking lot poured and they can't do that with all the rain. It's coming though! Warm Up: jerk skill transfer exercises, mat trips, dynamic stretches 15 Min AMRAP 50 Double Unders 10 Toes to Bar 5 Read More...

Tuesday 1-29-13

  So what I was wanting to accomplish with the runs was form, pace and cadence. What kind of pace can you maintain for 5:00 with good form and then can you keep it for 6:00 and 7:00? If not, do you know what pace you can keep for each? Since the endurance seminar I have more respect for the endurance world. Endurance has never been my forte and a lot of it had to do with misunderstandings. You Read More...

Monday 1-28-13

We are very close. There are still a lot of things to do between now and then but everybody be on standby for THE BIG MOVE this weekend. If all goes well and it looks like it's going down we may have a crazy schedule Friday and/or Monday. I will keep you posted. In honor of our upcoming move and the Opens right around the corner, we are going to wave through several benchmarks. I would like to know where everybody is Read More...

Saturday 1-26-13

"Open Gym" 9:30 a.m. I have shared some health, weight loss and fitness products with several at the box. Everyone has been seeing and feeling results. We will meet at noon (at mine and Brandy's house unless we have a big turnout then it will be at the box) and sample and look at how they may help you reach your fitness goals. Message me for info. RSVP please so we can accommodate. Read More...

Friday 1-25-13

Happy Fun Friday! Warm Up: double unders, mat trips, mobility For Quality: Handstand Walks around boxes and across wall. We will set up boxes in numbers of 1,2 & 3 and see who can get to 3 boxes. We will clear a stretch on the wall and see how far we can travel it inverted.  then Tabata Ring Plank Squat Read More...

Thursday 1-24-13

Welcome new athletes thus far this month: Jennifer, Poongu, Lindsey & Violet. Great to have y'all!  Warm Up: 500 m row, mat trips, double unders (94), dynamic stretches It is going to be one of the best days we've had in a while to be outside, so let's get outside and play! 2 Rounds For Time: 400 M Sled Pull, .3 BW 400 M Run Post time to comments Read More...

Wednesday 1-23-12

I want to clarify what we're doing tonight at 7. Several people have the impression that we are doing a nutrition seminar. I am going over nutrition to a degree with the ones that attend but what we are doing is offering a class for those that feel like they can't CrossFit but need to do something. It's better for them to do something than nothing and I want to help! Spread the word! Warm Up: 93 double unders, Burgener, Read More...

Tuesday 1-22-13

Spread the word about Wednesday Night! As we get closer I will make sure everybody knows how to get to the new location but I want to give you an idea. If you're on I-30 you would exit loop 245, then take the 19th St exit and turn left on 19th. Once you cross over the overpass, it's about a quarter mile on the left. We are moving that direction so everybody may want to time themselves going that way Read More...