Monthly Archives: October 2013

Friday 11-1-2013

November is here and exciting things are going on this month! Starting Monday we will be getting "back to the basics" and we couldn't be more excited about it. We work out for so long with the same routine and most of us, trainers included, forget to take a step backwards every once in a while just to end up 3 steps forward! We see major gains and PR's in our future! Tomorrow Kendrick Farris will be in the Read More...

Thursday 10-31-2013

Thanks everyone for the great turnout last night! We hope everyone had fun. This upcoming weekend we will be a host for the Bless The Gym Tour. US Olympian Kendrick Farris will be in the box holding an olympic lifting clinic. We will not have a 9:30am open gym this saturday  due to the seminar going on but may possibly have a get together afterwords. Check back for details.  Warm Up then 12 Min Every Minute on the Minute: Odd - Jumping Jacks Read More...

Wednesday 10-30-2013

Halloween Party Tonight at 6:30pm. The general 6:30pm class will be the Halloween wod. Bring a pumpkin to wod with. Food and festivities to follow the wod. Dress up, bring the family and hang out! Monday we will begin with a new programming format and carrying it out through the month of November. Consider it a "back to the basics" training. If you attend regularly through this re-educating of CrossFit then we guarantee that you will be a better Read More...

Tuesday 10-29-2013

We've had to change the date of our Halloween party. The party will now be on Wednesday night in place of the 6:30pm class. Everyone who wishes to attend the party needs to bring a pumpkin to participate in the Halloween wod. Also, bring any extra pumpkins if you are bringing children that would like to decorate pumpkins. On top of the wod we will be cooking out and playing games so get dressed up and bring the family Read More...

Monday 10-28-2013

Warm Up then 5 Rounds For Time: 12 Deadlifts 155/105 lbs 9 Hang Power Cleans 155/105  lbs 6 Push Jerks 155/105 lbs Cash Out: 2 x 800m Run Rest 2 Min 50 Slow Abmat Sit Ups Read More...

Saturday 10-26-2013

Open Gym 9:30am Zombie 5K Race begins at 5pm *Zombies need to be there by 4pm to be assigned your locations CFT Halloween Party 7:30pm Read More...

Friday 10-25-2013

Warm Up then 3 Rounds For Time: 800m Run 75 Double Unders Cash Out: 100 Abmat Sit Ups Read More...

Thursday 10-24-2013

Warm Up then For Time: 30-20-10 Hand Release Push Ups KB Swings 53/35 lb Cash Out: Row 1000m Read More...

Wednesday 10-23-2013

Warm Up  then Partner Wod For Time: 75 Burpees - Partner performs a farmers carry for 2 down and back trips 75 Abmat Sit Ups - Partner holds the top of a deadlift 75 Overhead Walking Lunges - Partner runs 200m Cash Out: 2 x 800m Run Rest 1:30 in between 2 x 400m Run Rest 1 Min in between Read More...

Tuesday 10-22-2013

Warm Up  then For Time: 750m Row then 5 Rounds: 2 Clean & Jerk 185/125 lb 35 Double Unders Cash Out: Tabata Plank 3 x 10 Hip Extensions/Supermans   Read More...