Monthly Archives: December 2013

Tuesday 12-31-2013

No afternoon classes today. Open Gym today from 5:30am to 9:30am. Closed tomorrow. Back to normal schedule on Thursday. Everyone please be safe tonight!!! Happy New Years! Warm Up then Back Squat 4x3 then 7 Rounds For Time: 10 Wall Balls 20/14 10 Toes to Bar 10 Box Jumps 24/20 in Cash Out: Max Dead Hang 2x15 Hip Extensions Read More...

Monday 12-30-2013

The schedule this week will be the same as last week. Open Gym on Tuesday from 5:30am to 9:30am. No afternoon classes on Tuesday December 31st. Closed on New Years Day. Back to normal hours on Thursday. A New Year is coming and it's time to set some new goals for yourself!!!! We want to know what your goals are. Get with a coach and let us know what your goals are so we can get you on the Read More...

Friday 12-27-2013

Warm Up then Deadlift 5x3 then CrossFit Games Open Wod 13.4 7 Min AMRAP: 3 Clean & Jerk 135/95 lbs 3 Toes to Bar 6 Clean & Jerk 135/95 lbs 6 Toes to Bar 9 Clean & Jerk 135/95 lbs 9 Toes to Bar 12 Clean & Jerk 135/95 lbs 12 Toes to Bar *Continue in multiples of 3 until time expires Cash Out: Max Effort 500m Row. Go for PR!! 50 Slow Abmat Sit Ups   Read More...

Thursday 12-26-2013

We hope everyone had a Merry Christmas! I'm sure many of you can't wait to get in today to try out your new goodies from Santa! We will be back to a normal schedule today with our 3 am classes and 3 pm classes.  Warm Up then Strict Press 5x5 then For Total Reps: 2 Min of KB Swing 53/35 2 Min of Push Ups 90 Seconds of KB Swing 53/35 90 Seconds of Push Ups 1 Min of KB Swings 53/35 1 Min of Push Ups Cash Out: Max Broad Jump Max Box Read More...

Tuesday 12-24-2013

Today we will have an Open Gym from 5:30am to 9:30am. No afternoon classes. Warm Up then 20 Min Partner AMRAP: 5 Squat Clean Thrusters 95/65 lbs 7 Hang Power Cleans 95/65 lbs 9 Sumo Deadlift High Pulls 95/65 lbs * Partners alternate movements. Partner A does 5 thrusters. Partner B Does 7 power cleans etc. Cash Out: Tabata Plate Push 45/25 lbs   Read More...

Monday 12-23-2013

Holiday hours this week. Monday we will have a normal schedule. Tuesday, Christmas Eve, we will have an open gym from 5:30am to 9:30am. No afternoon classes on Christmas Eve. Closed Christmas day. Normal schedule Thursday and Friday.  Warm Up then For Time: 15 C2B Pull Ups 1 Burpee 13 C2B Pull Ups 3 Burpees 11 C2B Pull Ups 5 Burpees 9 C2B Pull Ups 7 Burpees 7 C2B Pull Ups 9 Burpees 5 C2BPull Ups 11 Burpees 3 C2B Pull Ups 13 Burpees 1 C2B Pull Up 15 Burpees Cash Out: Double Tabata. Alternate Planks and Sit Ups 750m Row Read More...

Friday 12-20-2013

Open Gym Take today to make up a missed Wod, work on a lift, work on a weakness, or even get some hardcore mobility going on. Read More...

Thursday 12-19-2013

Warm Up then 15 Min AMRAP: 20 KB Russian Swings 53/35 lbs 10 Push Ups Shuttle Run Cash Out: 10 Min Shoulder Mobility   Read More...

Wednesday 12-18-2013

Changing it up a little this year!!!! Merry Christmas guys!!  Remember general class takes priority over barbell usage, especially today! Feel free to wear your Christmas attire 12 Days of Christmas Wod For Time: 1 Clean & Jerk 185/125 lbs 2 Muscle Ups (Rings or Bar) 3 Handstand Push Ups 4 Turkish Get Ups 53/35 lbs 5 Box Jumps 30/24 lbs 6 Pistols 7 Pull Ups 8 Burpees 9 Toes to Bar 10 Wall Balls 20/14 lbs 11 KB Sumo Deadlift High Pulls 70/53 lbs 12 Thrusters 115/75 lbs *Perform movements in order of the song Read More...