Monthly Archives: August 2014

Monday 9-1-2014

We will only have one class today @ 2pm. The normal schedule resumes tomorrow. We hope everyone had a great holiday weekend!!! Read More...

Saturday 8-30-2014

Yoga @ 9am Open Gym @ 10:15am We will have one class on Monday @ 2pm. Everyone have a fun and safe holiday weekend!! Read More...

Friday 8-29-2013

If you have a deck of cards at home, bring them with you today!! Warm Up then "Partner Deck of Cards" For Time: Hearts = Burpees Diamonds = Wall Ball Two-fers 20/14 Spades = Hand Release Push Ups Clubs = Box Jumps 24/20 Jokers = 2 Rope Climbs *All reps are determined by the cards numerical value. Jack=11, Queens=12, Kings=13, Aces=14. On "go" you and your partner will draw a card, then perform the reps shown at that station. You will not split the reps. Both partners must complete Read More...

Thursday 8-28-2014

Warm Up *Lot Trips *Inch Worm + Scorpion/ Dragon Crawl *Find Your Corners/Bootstraps then Pause Back Squats 5x2 (Hold 2 seconds on bottom) Snatch Grip Romanian Deadlift 3x8 then "Pick Your Poison" A) "Isabel" For Time: 30 Snatch @ 135/95 or  B) "Grace" For Time: 30 Clean and Jerk @ 135/95 *7 Min time caps for both Cash Out: 30 Strict Toes through Rings 750 m Row Read More...

Wednesday 8-27-2014

Yoga tonight @ 6:30pm Warm Up *Lot Trips *2x Lunges/Gymnastics Bear Crawl *2x 20 Single Unders/7 Sit Ups then "Running Annie" For Time: 50 Double Unders 50 Sit Ups 200m Run 40 Double Unders 40 Sit Ups 200m Run 30 Double Unders 30 Sit Ups 200m Run 20 Double Unders 20 Sit Ups 200m Run 10 Double Unders 10 Sit Ups 200m Run Cash Out: 5 Min Rope Climb Test Read More...

Tuesday 8-26-2014

Warm Up *2 Min/:30 carioca/:30 forward-backpedal/:30 buttkickers/:30 Jumping Jacks *2 x Inchworm with push up/Samson Stretch *1 Min Double Under Test then Bench Press Find 2 Rep Max then 12 Min AMRAP: 8 Chest to Bar Pull Ups 10 Push Press @ 75/55 12 Box Jumps 24/20in Cash Out: PVC stretch/cool down 3x10 Hip Extensions/Supermans 50 Strict Sit Ups (No Arm Swing) Read More...

Monday 8-25-2014

We have some news and upcoming events for the gym in the coming weeks. Beginning today we will start an open gym time from 11:30am to 1pm Monday, Wednesday, and Friday. This will not be a structured class, but a good time to come in and work skills or get in a wod. We’re running a promotion for the month of September. For any member that brings someone new to join us, you will receive 50% off your September membership Read More...

Friday 8-22-2014

Warm Up then For time: 21 Handstand Push Ups 400m Run 21 Pull Ups w/Med Ball 20/14 15 Handstand Push Ups 400m Run 15 Pull Ups w/Med Ball 20/14 9 Handstand Push Ups 400m Run 9 Pull Ups w/Med Ball 20/14 *18 Min Time Cap *Scaled = Push Ups on 45lb plate and regular Pull Ups or modifications of. Cash Out: Shoulder Mobility and Stretching Read More...

Thursday 8-21-2014

Warm Up then CrossFit Total The best of 3 attempts at each lift: 1 Rep Max Squat 1 Rep Max Press 1 Rep Max Deadlift *The 3 best completed lifts will be added together to form a total score. *Rules will be explained at the top of class. Cash Out: Bring Sally Up - Overhead Squat (45/35/15/PVC) Read More...