Monthly Archives: February 2015

Friday 2-27-2015

Warm Up then CrossFit Games Open 15.1 9 Min AMRAP 15 Toes to Bar 10 Deadlift 115/75 5 Snatches 115/75 into CF Games Open 15.1a 6 Min  Find a 1 Rep Max Clean and Jerk Cash Out: Gymnastics Skill Work Mobility Read More...

Thursday 2-26-2015

Only 2 am classes today. 10am and 11:30am. Afternoon classes will be the normal 4:30 and 5:30. Warm Up then Deadlift 5 x 3 Hang Power Clean + Hang Clean into Thruster  *Start at 50% of power clean max then go up in 10 pound increments 4 x 10 Deficit Push Ups on 45 lb plates 4 x 8 Strict Toes through Rings Cash Out: 1-1-1 Rope Climb *7 Medball Cleans in between climbs Mobility and Stretching Read More...

Wednesday 2-25-2015

Morning classes check Facebook at 5am for an update on the schedule.  Warm Up then For Time: 1000m Row 80 Double Unders 60 Abmat Sit Ups 40 Wall Balls 20/14 20 Chest 2 Bar Pull Ups 10 Turkish Get Ups 53/35 (each side is a rep, L=1 R=2 and so on) Cash Out: Tabata Plank Hold 3 x 12 Good Mornings (light/moderate weight) Read More...

Tuesday 2-24-2015

There will be no am classes tomorrow. We will hold an open gym from 11:30am to 1pm and also still have the 4:30 and 5:30pm classes. Warm Up then Bench Press 5 x 5 then 12 Min AMRAP: 5 Toes to Bar 10 Hand Release Push Ups 15 Box Jumps 24/20 Cash Out: 500m Row Read More...

Monday 2-23-2015

We'll be watching the weather tomorrow just in case. Please check the FB page at 5am to make sure we're still having class in the morning. Warm Up then Back Squat 4 x 6 then "Air Force" For Time: 20 Thrusters 95/65 20 Sumo Deadlift High Pulls 95/65 20 Push Jerks 95/65 20 Overhead Squats 95/65 20 Front Squats 95/65 *4 Burpees every min on the min *Begin the wod with 4 burpees Cash Out: 100 Abmat Sit Ups Read More...

Saturday 2-21-2015

Border City Barbell 9am Open Gym  10:15am Read More...

Friday 2-20-2015

You guys have made it very hard on me all week with the message board! Thank you all so much for the kind words. I've been reading them over and over all week. They mean more to me than I can put into words. It's been my pleasure to work with all of you over the years and I hope you guys keep sticking with it and working hard. This sport can change a persons quality of life. It Read More...

Thursday 2-19-2015

Warm Up *300m Row *Spealler then Narrow Grip Bench Press 5 x 5 Bent Over Barbell Row 4 x 4 (Heavy) Power Snatch + Hang Power Snatch + Overhead Squat *Work up to heaviest weight then "Bring Sally Up" 30 Back Squats 135/95 Cash Out: Couch Stretch Find Your Corners Read More...

Wednesday 2-18-2015

Warm Up *2 Min Single Unders *Soldier Kicks/Samson Stretch *Spiderman Crawl/Foot Crossover *Gymnastics Bear Crawl/Reverse Bear Crawl *Banded Shoulder Mobility *3 Rounds of: 5 KB Swing 3 Strict Pull Ups 10 Double Unders then 14 Min AMRAP: 7 One Arm Russian KB Swings (Right) 53/35 7 One Arm Russian KB Swings (Left) 53/35 1 Rope Climb  30 Double Unders Cash Out: 3 x 12 GHD Sit Ups 3 Min Wall Stretch   Read More...

Tuesday 2-17-2015

Warm Up *50 Jumping Jacks *Spealler then Press 4 x 4 then "Captain Jack Sparrow" For Time: 1000m Row 25 Push Press 75/55 50' Walking Lunge 25 Toes to Bar 50' Walking Lunge 25 Push Press 75/55 1000m Row *15 Min Time Cap Cash Out: Double Tabata Plank Holds (alternate side-middle-side) Read More...