Monthly Archives: April 2013

Wednesday 5-1-2013

On Saturday we will be holding 2 clinics free to the public (and of course CrossFitters!). Joey will be doing Olympic Lifting and Daylon will be doing the next Pose Running session. These clinics will both begin at 10:30am.    For Time: 50 Burpees 50 Pull Ups 50 Push Press 95/65 lbs   Endurance Wod: 4x400m Rest 90 Seconds Read More...

Tuesday 4-30-2013

This is from an article in The Box Magazine titled "The 7 Biggest CrossFit Mistakes (and How to Fix Them)" Too Much Competing, Not Enough Training Competition is at the very core of CrossFit. Pushing yourself to beat a personal record on a benchmark WOD or simply wanting to “hold your own” with others training alongside you at your gym produces results that would be next to impossible to achieve in a noncompetitive environment. That said, when every workout is a Read More...

Monday 4-29-2013

"Nancy" 5 Rounds For Time: 400m Run 15 Overhead Squats 95/65 lbs   Endurance Wod: 5x600m Rest 90 Seconds Read More...

Saturday 4-27-2013

Open Gym 9:30 am  Endurance Wod: 30 Min TT Read More...

Friday 4-26-2013

3 Rounds: Max Reps in :40 (:20 rest) of: KB Swings 1.5/1 Hand Release Push Ups Pull Ups * Score each :40 of work for each station. Example KB 19/17/15, Push Up 17/16/15, etc. Read More...

Thursday 4-25-2013

"Death By Wall Balls" Wall Balls 20/14 lbs On 3-2-1 go you will perform 1 wall ball. On the next minute you will perform 2 wall balls. On the next minute 3 and so on. You will continue this until you can't complete the required number of wall balls within that 60 seconds. Read More...

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Quisque elementum nibh at dolor pellentesque, a eleifend libero pharetra. Mauris neque felis, volutpat nec ullamcorper eget, sagittis vel enim. Nam sit amet ante egestas, gravida tellus vitae, semper eros. Nullam mattis mi at metus egestas, in porttitor lectus sodales. Lorem ipsum dolor sit amet, consectetur adipisicing elit. Voluptate laborum vero voluptatum. Lorem quasi aliquid maiores iusto suscipit perspiciatis a aspernatur et fuga repudiandae deleniti excepturi nesciunt animi reprehenderit similique sit. ipsum dolor sit amet, consectetur adipisicing elit. Qui at Read More...

Wednesday 4-24-2013

Ok ladies and gentlemen time to have some fun and try something new!! Remember, CrossFit is all about being prepared for the unknown and today it's time to step out of our comfort zones a little! We will go over new movements at the top of class. Enjoy!! 5 Rounds For Time: Plate Push 45/25 lb 15 Sit Ups Endurance Wod: 4x800 Rest 2 Min *Keep splits within 3-5 seconds. Read More...

Tuesday 4-23-2013

For Time: 21-15-9 KB Swing 1.5/1 pood Burpees Double Unders Cash Out: 7 Min Recovery Row Read More...

Monday 4-22-2013

In May we're starting a new ladies only class at 9:30am Monday-Friday. This will be great for those moms who drop their kids off for school and want to get a workout in with friends! Ladies tell your friends and for those who are concerned about what to do with their children during Wod times, our new children's area is almost done!  So no babysitter, no problem! For more details on the class get with Molly. Great job last Read More...