Friday, April 18, 2014

Do Work

Skill: Rowing

WOD:
3 Rounds
20 Ring Dips (L2-Bands, L1-Box Dips)
20 KB Swings (RX-53/35, L2-35/26, L1-26/18)

Keri doing work

Sign up now for Eastbound Throwdown!

Thursday, April 17, 2014

Keep A Good Position

Strength: OLY Work

WOD:
AMRAP 10 Minutes
15 OHS (RX-115/75, L2-75/45, L1-45/15)
15 Handstand Push Ups (L2-Pike, L1-DBSP)

14.2 going down

Wednesday, April 16, 2014

How much heart do you have?

CrossFit Kids Class - 5:00pm

Strength: Clean and Jerk

WOD:
3 Rounds
5 Clean and Jerk (RX-205/125, L2-155/85, L1-95/55)
5 Bar Muscle-ups (L2-CTB Pull Ups, L1-Pull Ups/Ring Rows)
Run 250m

January showed how much heart she has this open

Tuesday, April 15, 2014

Power Up

Strength: Power Lifts

WOD:
21-15-9
Power clean (RX-135/95, L2-95/65, L1-65/35)
Burpee Box Jump Overs  (RX-24/20, L2-20/16, L1-16/12)


Bartis busting out his toes to bar on 14.4

Monday, April 14, 2014

Get Up There!

CrossFit Kids Class - 5:00pm

Strength: Snatch

WOD:
AMRAP 7 Minutes – Climb the ladder
3 Deadlift (RX-185/115, L2-135/85, L1-95/55)
3 CTB Pull Ups (L2-Pull Ups, L1-Assisted/Ring Rows)
6 Deadlift (RX-185/115, L2-135/85, L1-95/55)
6 CTB Pull Ups (L2-Pull Ups, L1-Assisted/Ring Rows)
9 Deadlift (RX-185/115, L2-135/85, L1-95/55)
9 CTB Pull Ups (L2-Pull Ups, L1-Assisted/Ring Rows)
And so on…

Keston getting her muscle ups on 14.4

Sunday, April 13, 2014

Team SuperFit Day 2

Team SuperFit Day is happening today. RX competitors are going today.

If you let it!

Saturday, April 12, 2014

Team SuperFit Gauntlet Day 1

Team SuperFit Gauntlet is going down today from 8:00am-5:00pm. Join us for two days of awesome competition. Novice and Masters division are competing today.