Monthly Archives: January 2014

Friday 1-31-2014

Warm Up  then Sumo Deadlift 5x3 then 20 Min AMRAP: 5 Power Cleans 145/100 10 Toes to Bar 15 Wall Balls 20/14 Cash Out: 750m Incline Row 50 Abmat Sit Ups Read More...

Thursday 1-30-2014

Skill Day We will take today to work on a weakness. Come in with something you'd like to work on be it a lift, gymnastic skill, or really anything you'd like to improve or take time to practice. Some people are interested in getting their maxes on certain lifts. Today would be a great day to do that! If you're interested in getting a wod today, then we'll get you set up with one. Today is not a rest day. Read More...

Wednesday 1-29-2014

We still have squares available for the Super Bowl board. We plan to draw the numbers friday so get yours soon. $10 a square. Portion goes to helping the gym get some new equipment for you guys!!! Get with a coach soon to pick yours out. Effective tomorrow there will no longer be a 6:30pm class other than yoga on Wednesday nights. We have some new things coming for that time slot that we'll announce in the near future. Warm Read More...

Tuesday 1-28-2014

Warm Up then "Nasty Girls" 3 Rounds For Time: 50 Air Squats 7 Muscle Ups 10 Hang Power Clean 135/95lbs Cash Out: 10-9-8-7-6-5-4-3-2-1 GHD Sit Ups/Slow Abmat Sit Ups KB Romanian Deadlift  Read More...

Monday 1-27-2014

Ok guys don't forget to get your squares for the Super Bowl this weekend. The squares will help the gym get some new equipment and also give you the opportunity to win some cash!! $10 a square. Get with a coach to get yours this week! Warm Up then Back Squat 1-1-1-1-1 then Death by Sprints 1st Min 1 Mat Trip Down 2nd Min 2 Mat Trips (1 Down, 1 Back) 3rd Min 3 Mat Trips (1 Down, 1 Back, 1 Down) *Continue adding 1 mat trip each minute Read More...

Friday 1-24-2014

Warm Up then CrossFit "Other Total" Max 1 Rep Clean  Max 1 Rep Bench Press Max 1 Rep Overhead Squat *You will get 3 attempts at each lift to reach a 1 rep max. Warm Up sets are allowed but a coach must verify each of your 3 attempts at a max. Score is combined total of 3 lifts Cash Out: Turkish Get Up Tutorial 5-4-3-2-1 Not For Time: Turkish Get Ups (per arm) 35/20lb Strict Toes to Bar Read More...

Thursday 1-23-2014

Eatology Nutrtion Seminar tonight at 5:30pm. Warm Up  then 20 Min AMRAP w/partner 1 Chest to Bar Pull Up, 1 Jumping Squat 2 Chest to Bar Pull Up, 2 Jumping Squat 3 Chest to Bar Pull Up, 3 Jumping Squat 4 Chest to Bar Pull Up, 4 Jumping Squat *Continue moving up by 1 rep each round. Partners share the work. Example 10 C2B Pull Ups, 10 Jumping Squats- Partner A does 5 Pull Ups and Partner B does 5 Pull Ups. Followed by 5 and 5 Read More...

Wednesday 1-22-2014

Don't forget we have an Eatology Nutrition Seminar Thursday during the 5:30pm class. Everyone needs to try and make it if you're able. Even if you were here the last time they visited come for some new info on how to make you a better athlete!! Warm Up then Press 5x3 then 7 Rounds For Time: 7 Right Arm KB Snatch 53/35 7 Left Arm KB Snatch 53/35 7 Clapping Push Ups 21 Jumping Jacks *KB comes from the ground on each rep Cash Out: 30 Hollow Rocks 30 Supermans Read More...