Sunday, February 1, 2015

Rest Day

Take a rest day.  Watch the Super Bowl!

New flyers are done. Look for them around town!

Saturday, January 31, 2015

Open Gym

Open Gym - 10:00am

Come to open gym to make up a WOD, max, or come work on anything you want.

Let us help you be the best you!

Friday, January 30, 2015

Deadlift Max Day

Strength/Skill: Deadlift

WOD
4 Rounds For Time
Run 250M
15 HR Push Ups
10 KB Rotations (RX-53/35, L2-35/26, L1-26/18)
5 Squat Snatches (RX-135/95, L2-95/65, L1-65/35)


Thursday, January 29, 2015

13.4 The Return

CrossFit Kids Class - 5:00pm

Strength/Skill: Pistols

WOD
13.4 - 7 Minute Amrap
3 - Clean and jerk (RX-135/95, L2-95/65, L1-65/35)
3 Toes To Bar (L2-KTC, L1-Sit Ups)
6 - Clean and jerk (RX-135/95, L2-95/65, L1-65/35)
6 Toes To Bar (L2-KTC, L1-Sit Ups)
9 - Clean and jerk (RX-135/95, L2-95/65, L1-65/35)
9 Toes To Bar (L2-KTC, L1-Sit Ups)
12 - Clean and jerk (RX-135/95, L2-95/65, L1-65/35)
12 Toes To Bar (L2-KTC, L1-Sit Ups)
15 - Clean and jerk (RX-135/95, L2-95/65, L1-65/35)
15 Toes To Bar (L2-KTC, L1-Sit Ups)
18 - Clean and jerk (RX-135/95, L2-95/65, L1-65/35)
18 Toes To Bar (L2-KTC, L1-Sit Ups)
And so on……


January took 1st in WOD 2

Wednesday, January 28, 2015

Jerk Max

Strength/Skill: Find Jerk Max

WOD
Run 400M (L1-250M)
12-9-6-3
Burpees To 6" Target
Wall Balls (RX-20/14, L2-16/10, L1-10/6)
Run 400M (L1-250M)

Cariann throwing up the 20lb med ball

Tuesday, January 27, 2015

Hang and Jump

CrossFit Kids Class - 5:00pm 

Strength/Skill: Barbell Complex

WOD
10 Minutes On The Clock
10 Hang Power Clean (RX-115/65, L2-75/45, L1-55/35)
20 Double Unders (L2-10DU, L1-5DU/25 Singles)
10 Hang Power Clean(RX-135/85, L2-95/65, L1-55/35)
20 Double Unders (L2-10DU, L1-5DU/25 Singles)
10 Hang Power Clean (RX-155/105, L2-115/85, L1-55/35)
20 Double Unders (L2-10DU, L1-5DU/25 Singles)
10 Hang Power Clean (RX-185/115, L2-135/105, L1-55/35)
20 Double Unders (L2-10DU, L1-5DU/25 Singles)
10 Hang Power Clean (RX-205/125, L2-155/125, L1-55/35)
20 Double Unders (L2-10DU, L1-5DU/25 Singles)
*With Time Remaining Amrap Burpees Over Bar

KT and Cariann doing work

Monday, January 26, 2015

Work Your Way Up

Strength/Skill: Back Squat

WOD
For Time
30 CTB Pull Ups (L2-Pull Ups, L1-Bands / Ring Rows)
21 Thrusters (RX-115/75, L2-85/55, L1-55/25)
30 Burpee Box Jumps (RX-30/24, L2-24/20, L1-20/16)
21 HSPU (L2-Abmat(s)/pike, L1-DBSP)

January working her way up the clean complex ladder