Tuesday, October 21, 2014

Be Motivated

Strength/Skill: Ring Dips

40-30-20-10 (L1-30-20-10-5)
HR Push Ups
Wall Balls (RX-20/14, L2-16/10, L1-10/6)

Brittney putting in work

Monday, October 20, 2014

Hard Work Beats Talent

CrossFit Kids Class - 5:00pm

Strength/Skill: Clean

10 Front Squat (RX-155/105, L2-115/85, L1-75/45)
20 Bar Facing Burpees
30 KB Swings (RX-53/35, L2-44/26, L1-26/18)
Run 250M

Congrats to Coach Mike for getting 2nd at Copperhead Weightlifting Championships

Sunday, October 19, 2014

Rest Day

Take a rest day today.

What do you look like after a wod?

Saturday, October 18, 2014

Free Workout / Paleo Challenge Kick Off

10:00am - Free Workout
11:30am - Paleo Challenge Kick off

Join us today for a totally free workout. Come try CrossFit out for yourself. Don't join a gym, join our community! Come break a sweat and meet awesome people.

Learning from great athletes and coaches to be better coaches. 

Friday, October 17, 2014

Welcome Back 14.1

Strength: Snatch

WOD: 14.1
10 Minute Amrap
30 Double Unders (L2-15DU, L1-5DU/25 Singles)
15 Power Snatches (RX-75/55, L2-55/35, L1-35/15)

Emily getting ready to lift

Thursday, October 16, 2014

Bring The Monster Inside You OUT

Skill: Muscle Ups

DB Hang Squat Clean
Sit Ups

Sarah is becoming a monster

Wednesday, October 15, 2014

Fight For It

CrossFit Kids Class - 5:00pm

Strength: Clean & Jerk

4 Rounds For Time
15 HR Push Ups
10 Push Press (RX-115/85, L2-85/55, L1-55/35)

Glen fighting the weight.