Friday 8-1-2014

The July handstand challenge has ended. We’ve had some great submissions!! Thanks to all who participated! Check out our photo album on our FB page and “like” your favorite pics to cast your votes. Like as many as you want, as long as it isn’t your own! The photo with the most likes by 12pm on Saturday will be declared the winner!

photo 5

photo 3

photo 4

 

 

Warm Up

then

7 Rounds For Time:

10 Burpees

10 Pull Ups

Cash Out:

30-20-10

Abmat Sit Ups

* 10 Side to Side Lunges in between sets

Thursday 7-31-2014


It’s the end of July so that means our Handstand contest has come to a close! Tomorrow all of the photos that have been submitted will be uploaded to an album on our Facebook page. All you have to do is go and vote for your favorite HS photo. You can get your friends and family involved too! The only exception is that you can’t vote for yourself. Voting will end at 12pm on Saturday and we will declare a winner for the $50 Rogue Fitness Gift Card!!!!!

Warm Up

then

Burgener Progression/Junkyard Dog

then

Clean (Power or Full)  Find 1 Rep Max

Bench Press 4×3

Front Lunge 3×10

Weighted Hip Extensions/Reverse Hyper 3×10

Cash Out:

10-8-6-4-2:

Handstand Push Ups/Progressions

*150m Row Sprint between rounds

 

 

Monday 7-27-2014

We hope everyone saw some major improvements in their double unders during the 100 day challenge!!!

Warm Up

then

“Flight Simulator Wod”

For Time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double Unders

*Sets must be unbroken

*25 Min Time Cap

Cash Out:

1000m Row

20 Strict Toes to Bar

Friday 7-25-2014

No Open Gym or Yoga tomorrow. The coaches will be out supporting the Officers Down 5K being held at Grady T. Wallace at 9am. We will be opening at 11am though, for a live stream of the CrossFit Games events on the big screen. We also plan to fire up the grill, so it’ll be a B.Y.O.M(bring your own meat) type of gathering. Bring your friends, family and food to watch some of the fittest people on earth compete live in Carson, CA!!!

Today we wod in honor of the commencement of the 2014 CrossFit Games!!!!

Warm Up

then

Overhead Squat Max

*3 Attempts to find an OHS Max in 10 min

then

For Time:

250m Row/200m Run

50 KB/DB Thrusters 35/25

30 Burpees

500m Row/400m Run

30 Burpees

50 KB/DB Thrusters 35/25

250m Row/200m Run

Cash Out:

50 Strict Abmat Sit Ups

30 KB Good Mornings

Thursday 7-24-2013

There will be no Open Gym or yoga this Saturday but we will be opening the box at 11am to do a live stream of the CrossFit Games on the big screen. We’ll get some more details out to you guys tomorrow!!

Warm Up

then

Clean + 3 Front Squats 6×1

Press 5×1 (Go for Max!)

Hang Snatch 3×12 

Tabata Deadlift 135/95 (hold bar in rest)

Cash Out:

Handstand Practice (Holds, push ups, walks, etc.)

Wednesday 7-23-2014

Ok guys today is the last day to sign up for the Officers Down 5K this Saturday being held at Grady T. Wallace. Get forms and money turned into one of the coaches. Reminder: No Open Gym this Saturday

We have a new system for making your membership payments if you’re paying in person at the gym. We’ve set up a payment box next to the office with envelopes. Please follow the instructions posted and slide your payment into the box. Please and thank you!!

Lastly, 20 oz waters and Muscle Milk protein drinks are now available in the gym! Kill Cliffs should be in sometime Friday.

Warm Up

then

For Time:

9 Bar Muscle Ups

21 Wall Balls 20/14

15 KB Swings 53/35

200m Run

7 Bar Muscle Ups

18 Wall Balls 20/14

18 KB Swings 53/35

200m Run

5 Bar Muscle Ups

15 Wall Balls 20/14

21 KB Swings 53/35

200m Run

Cash Out:

3 x 10 Scapular Shrugs

50 KB Russian Twists