Wednesday, May 6, 2015

Visualize it and achieve it!!

Strength/Skill:Snatch


WOD:Amrap 12
10 KB Swings (RX-53/35, L2-35/26, L1-26/18)
20 Pistols (L2-Side Steps, L1-Box Pistols)
30 Double Unders (L2-15DU, L1-5DU/30 Singles)


Kristy is focused on her goal!!

Tuesday, May 5, 2015

Rock Those Pull Ups

Strength/Skill:Pull Ups

WOD:4 Rounds For Time
100ft Right Hand Waitor's Carry (RX-45/35, L2-35/25, L1-25/15)
100ft Left Hand Waitor's Carry (RX-45/35, L2-35/25, L1-25/15)
8 Front Rack Lunge (RX-135/95, L2-95/65, L1-65/35)
8 STO (RX-135/95, L2-95/65, L1-65/35)
100ft Right Hand Suitcase Carry (RX-45/35, L2-35/25, L1-25/15)
100ft Left Hand Suitcase Carry (RX-45/35, L2-35/25, L1-25/15)




Kiery busting out butterfly CTB Pull Ups

Monday, May 4, 2015

Burpee Broad Jumps!!

Strength/Skill:Cleans

WOD:For Time
25 Burpee Broad Jump (RX-6ft/4ft, L2-4ft, L1-AFAP)
3 Rounds 
8 GTO (RX-155/105, L2-115/75, L1-75/45)
16 Ring Dips (L2-Bands, L1-Box Dips)
Then 
25 Toes To Bar



Jeremy doing work

Saturday, May 2, 2015

Open Gym

Come to open gym to work on a skill or lift. You can make up a wod or do some some level testing.


Get solid coaching from us!



Friday, May 1, 2015

Get Your Technique Down

Strength/Skill:Snatch

WOD:5-10-20-10-5 For Time
Pull Ups (L2-Bands, L1-Bar Rows)
Wall Balls (RX-20/14, L2-16/10, L1-10/6)


Get your technique down

Thursday, April 30, 2015

Get Comfortable

CrossFit Kids Class - 5:00pm
Strength/Skill:Pull Ups
WOD:21-15-9
Box Jumps
STO (RX-135/95, L2-95/65, L1-65/35)
*After each round 50 Double Unders (L2-25DU/L1-10DU/50 singles)

Shelley getting comfortable upside down

Wednesday, April 29, 2015

Work Hard, Stay Humble

Strength/Skill:Clean & Jerk

WOD:Amrap 12
8 Front Squats (RX-135/95, L2-95/65, L1-65/35)
Run 100M 
12 Toes To Bar


Cariann has HSPU