Monthly Archives: February 2013

Friday 3-1-13

Warm Ups: Run Drills "Tabata" Jumping Jacks Burpees Broad Jumps We will complete all eight rounds of one exercise before immediately beginning the next Post lowest rep round (shortest distance for broad jumps) for each exercise to comments All walks of life: Read More...

Thursday 2-28-13

Our Box Warming Party is Friday at 7. Here is the link if you want to bring something.  Box Warming Registry Warm Ups: Gymnastics tool bag 21-15-9: Pull Ups Overhead Squats, 95#/65# Post time to comments Read More...

Wednesday 2-27-13

Warm Ups: Burgener 15 Min Partner AMRAP: One partner rows 20 calories One partner does ground to overhead, .5 average combined BW Both partners perform a total of 30 med ball exchange sit ups, 20#/14# Switch rower and ground to overhead Score total ground to overhead Post load and total reps to comments I couldn't find a totally awesome video on the sit ups. I will explain at the top of class. For you youtubers, you'll find several variations. Read More...

Tuesday 2-26-13

Warm Ups: Khalipa/Maddox For Time: 12-9-6-3: Snatch, .5 BW 35 Double Unders between each set of snatches Post load and time to comments Read More...

Monday 2-25-11

 Friday March 1, 7-8:30 p.m. - I'm sure most of you have seen the posts about our "Box Warming Happy Hour" this Friday march 1st. Some of our ladies got together and used their creative minds to come up with a way for everyone to participate in "decking out" the bathrooms and stuff. I, for one, love the idea. They got to pick out what they think would go best (and they probably do know what would go best) and Read More...

Saturday 2-23-13

"Open Gym" & Beast Board Bash 9:30 a.m. We will open the gym for any member of the box to pick any WOD they want from the Beast Boards and GET WORK DONE! Get your name on the board. Claim your spot among the fittest in the box. Read More...

Friday 2-22-13

Warm Ups:Amundson Death By Tire Flips Flip the tire 1 time in the first minute, 2 times in the second minute, 3 times in the third...you get the idea. Continue until you can't complete the mandatory flips for that minute.  *we will substitute cleans for anyone that cannot complete a tire flip with the tires we have* Post the last completed round to comments Read More...

Thursday 2-21-13

You may have noticed we have the "Beast Boards" up and running at the box. Names are slowly but surely going on it. Get yours on it. Pick one and get a judge and knock it out. Don't be scared. Get some! Warm Ups: Triceps Smash 5 Rounds: 40 Double Unders 15 Burpees Post time to comments Read More...

Wednesday 2-20-13

Warm Ups: Spartan Challenge 300 Warm Up 13 Min AMRAP: Bear Crawl, 150' 30 Sit Ups 20 Wall Balls, 20#/14# Post rounds to comments Read More...

Tuesday 2-19-13

It's unanimous, everybody is flipping over the new location! It was a packed house all day Monday and it looks like the Facebook buzz is it's time to get to CrossFit. Keep spreading the word. I will get a check in listed with FB and I want everyone to check in as much as possible. Parking is an obstacle we will have to overcome but that's a good problem to have. Bear with us while we get the last Read More...