Monthly Archives: May 2014

Friday 5-30-2014

So the month of June is upon us and it's time to mix some things up! We want to dedicate the month of June to gymnastics! Gymnastics  ability is the basic foundation to all things CrossFit. It's how we develop the mechanics and mobility to get in good, safe, and efficient positions before we start to add load. We plan to provide progressions galore to get you guys heading the right direction. It's important to understand that we all Read More...

Thursday 5-29-2014

Warm Up then 5 Rounds: 20 Push Press 45/35 50 Double Unders Cash Out: 3x15 Scapular Shrugs 10 Min Shoulder Mobility *Floss, Roll, Smash using Lacrosse Balls, Peanuts, and rollers. Read More...

Wednesday 5-28-2014

The classes are getting packed! We love to see that but we also want to keep the chaos as organized as possible. Remember, the designated class times belong to the attendees of that class. Therefore, the general class takes top priority of the floor and ALL equipment. That's not to say that you can't work on other things outside of the class. Just make sure it's not obstructing anything or anyone. At the top of each class we'd like Read More...

Tuesday 5-27-2014

Warm Up (77 Double Unders) then Split Jerk 5x2 then Death By Clean and Jerk 135/95 *1 C&J on min 1, 2 C&J on min 2, 3 C&J on min 3, and so on until you can't complete the required reps for that min. Oly Program Wod Open Wod 12.1 7 Min AMRAP: Burpees *Jump to a target 6in above max reach. Chest must fully touch the ground. Cash Out: Tabata Russian Twist @ 25/15 750m Row Read More...

Monday 5-26-2014

Happy Memorial Day Thank you to all who have served and to those who are still protecting us today!! Open Gym Hero Wod 2pm Read More...

Friday 5-23-2014

Everyone have a fun and safe Memorial Day weekend!! We will have one class time on Monday afternoon. Check back on the site and Facebook for an exact time. Also, check back tonight regarding tomorrow's Open Gym. We may or may not have an Open Gym this weekend due to most of the coaches being out of town. We'll post as soon as possible. Thanks! Warm Up (75 Double Unders) then Snatch Grip Deadlift 5 x 2 then 10 Min AMRAP: 9 Deadlift 115/75 6 Hang Power Snatch Read More...

Thursday 5-22-2014

Warm Up (74 Double Unders) then 2 Rounds of: 4 x :30 on/ :20 off at each station Row Thrusters 45/35 Side to Side Jump Overs Hanging Leg Raises Cash Out: Max Push Ups x 3 3 x 8 Strict Pull Ups Read More...

Wednesday 5-21-2014

Warm Up (73 Double Unders) then 25 Min AMRAP: 30 Left Arm KB Snatch 53/35 800m 30 Right Arm KB Snatch 53/35 800m 30 KB Swings 53/35 800m Run *Score total reps Cash Out: 3 x 12 Kipping Swings Find Corners Stretch (minimum 30 sec on each corner) Couch Stretch 2 Min per leg Read More...