Daily WOD – Jan 22, 2014
Partner AMRAP in 15 minutes: 1 rope climb 10 push ups 20 double unders WOD Notes: Partners will switch with every movement. Partner 1 climbs the rope, then partner 2 completes push ups, partner 1…
Daily WOD – Jan 21, 2014
The gym will be closed for all classes this evening and the 6:15 a.m. tomorrow. As of now, the 9:30 class will run as scheduled. Check back for updates. Shoulder Press 3-3-3-3-3 Then Reverse grip…
Registration is Open for the 2014 Open!
Even if you're new to CrossFit, chances are you've heard of the "Open." The 2014 CrossFit Open season is upon us!! The goal of today’s post is to explain a little about the Open and…
Daily WOD – Jan 20, 2014
Complete 50-40-30-20-10 reps for time of: Deadlift (135/95# NTE 35% 1 rep max) Sit ups WOD Notes: This workout contains a LOT of deadlifts. Unless you are exceptionally efficient at deadlifting, consider scaling back the…
Football WOD – Jan 19, 2013
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Power clean (75% BW, NTE 65% 1RM) Toes to bar Community Notes: Happy Birthday to one of our newest members - Sy! Post-Throwdown Notes: Thank you to all our…
Daily WOD – Jan 18, 2014
Power Squat 1-1-1-1-1-1-1 Then 5x5 seated box jumps (tall box) Schedule Notes: Remember there will only be the 7:30 barbell and 8:30 class today. You may complete this WOD during barbell. Throwdown Notes: Get jacked…
Daily WOD – Jan 17, 2013
Complete 21-15-9 reps for time of: clean and jerks (135/95#) chest to bar pull ups
Make Up Day – Jan 16, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Front Squat 3-3-3-3-3 then 6x30 yd sled drag (50% SDC) Complete for time 25 HSPU,…
Daily WOD – Jan 15, 2013
"Nancy" 5 rounds for time of: 400m run 15 overhead squats (95/65#) WOD Notes: Compare to 130116. Throwdown Notes: Workout number 3 is a little more traditional. Complete 21-15-9 reps for time of: box jumps…
Daily WOD – Jan 14, 2014
Deadlift 5-5-5-5-5 Then 30R/30L Romanian 1-leg KB deadlifts WOD Notes: Compare deadlift to 121117. Throwdown Notes: Workout number two looks like Run 1 mile for time. You can take time off your mile score by…