October 2013

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WOD – November 1, 2013

WOD

KB review of movements

Then

400m run

50 KB snatches (wt. 1.5/1)

50 hand release push-ups

50 SDHP (95/65)

50 sit-ups

400m run

NEWS

Next on-ramp starts Monday 11/4 at 6:30 p.m., so if you have any friends or family that are interested in joining, have them give us a jingle.

Remember: Barbells for Boobs event on 11/9 and Oly lifting seminar on 12/14.  Please go to the events page on the website for more information.  Sign-up sheets are also located on the desk at the box.

5:30 a.m. classes are now available Monday, Wednesday and Friday.  Join Coach Jack and the morning crew!  9:00 a.m. classes will begin Monday 11/4 and be available Monday, Wednesday and Friday with additional days to be added over time.

Cross Cuisines will now be delivering their gourmet Paleo food to the box.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select the box for the delivery location.  We will be adding their link to our website. Let us know if you have any questions!

WOD – October 31, 2013

The box will be closed today.  Leap frog over a pumpkin or perform walking lunges around your block.  See you on Friday!

WOD – October 30, 2013

WOD 

Snatch Work

then

Games WOD 12.1 – AMRAP 7 mins of burpees

NEWS

The box is closed Thursday October 31st.  Get out and trick or treat!

Next on-ramp starts Monday 11/4 at 6:30 p.m., so if you have any friends or family that are interested in joining, have them give us a jingle.

Remember: Barbells for Boobs event on 11/9 and Oly lifting seminar on 12/4.  Please go to the events page on the website for more information.  Sign-up sheets are also located on the desk at the box.

5:30 a.m. classes are now available Monday, Wednesday and Friday.  9:00 a.m. classes will begin Monday 11/4 and be available Monday, Wednesday and Friday with additional days to be added over time.

Coming soon….Cross Cuisines will be delivering their gourmet food to the box.  Stay tuned for details.

WOD – October 29, 2013

WOD

Split jerk, 2-3 reps EMOM X 10 min. @ 30-40% 1RM

Then

“Nicole”

20 min AMRAP

run 400m / max rep pull-ups

NEWS

The box is closed Thursday October 31st.  Home WOD: walk or sprint your block while the kids are Trick or Treating or squat while giving out candy!

Next on-ramp starts Monday 11/4 at 6:30 p.m, so if you have any friends or family that are interested in joining, have them give us a jingle.

Remember: Barbells for Boobs event on 11/9 and Oly lifting seminar on 12/4.  Please go to the events page on the website for more info. Sign-up sheets are also located on the desk at the box.

5:30 a.m. classes are now available Monday, Wednesday, and Friday.  9:00 a.m. classes will begin Monday 11/4 and be available Monday, Wednesday and Friday with additional days added over time.

Coming soon…..Cross Cuisines will be delivering their gourmet Paleo food to the box.  Stay tuned for details.

 

WOD – October 28, 2013

WOD

Clean review

then,

5 x 10m sprints

then,

5,5,5,3,3,2,1,1 Front Squat

NEWS

Next on-ramp class starts Monday 11/4 at 6:30 p.m, so if you have any friends or family that are interested in joining, have them give us a jingle!

Remember: Barbells for Boobs event on 11/9 and Oly lifting seminar on 12/14.  Please go to the events page on the website for more info.  Sign-up sheets are also located on the desk in the box.

5:30 a.m. classes are now available Monday, Wednesday, Friday. 9:00 a.m. classes will begin Monday 11/4 and will be available Monday, Wednesday and Friday with additional days added over time.

The box will be closed Thursday October 31st.  Home WOD: walk or sprint your block while the kids are Trick or Treating or squat while giving out candy.

 

WOD – October 26, 2013

Saturday Team WOD!!!  Come one come all!!

WOD – October 25, 2013

WOD

Practice running in POSE – technique then 3 x 400m

then,

Death by Thrusters (95/65)

Remember, everyone who has completed on-ramp is welcome to any class!!

 

WOD – October 24, 2013

WOD

EMOM x 15 minutes 2x SDHP @ 30-40% 1RM

then,

“Diane”

For time:

21-15-9

DL (225/155)

HSPU

*extra credit: 100 DU for time

NEWS

First on-ramp class in the books!!  Great job to all and congrats for officially joining the crew!!  Looking forward to seeing you all in class!!

Remember: Barbells for Boobs event on 11/9 and Oly lifting seminar on 12/14.  Please go to the events page on the website for more info!!

5:30am class begins Monday, 10/28 and 9:00am class begins Monday, 11/4!!  Both classes will be M, W, and F with additional days added over time.  If you or your friends are waiting for morning classes, the wait is over!!

WOD – October 23, 2013

WOD

15 minutes of hang cleans @ 30-40% 1RM

then,

“Wallflower”

For time:

4 rounds of:

21 wallballs (20/14)

15 power cleans (135/95)

9 burpee pull-ups

Post time to comments!

NEWS

Inaugural on-ramp class is almost DONE!!!!  We are really looking forward to having you join our regular classes!!!  Great job these last few weeks!!

Next on-ramp begins Monday 11/4, so if you have friends or family interested in joining, have them give us a jingle!

11/9 – Barbells for Boobs event.  Click HERE to donate or to join the team!!  BBQ to follow the event.  We’ll have more info and sign-up sheet for food in the next week or so.  Stay tuned.

12/14 – “Olympic Lifting for the CrossFit Athlete” seminar.  Cost $85.  Let us know if you’re interested.  Check out the events page on the website for more info

 

 

 

WOD – October 22, 2013

WOD

“For whom the bell tolls”

RX weight is 1.5/1 pood for WOD

5 min KB C&J (alternating arms every 5 swings) and 10 DU

rest 2 minutes

4 min KBS (American) and 20 DU

rest 2 minutes

3 min KB walking lunges and 30 DU

rest 1 minutes

2 min KB push-press (alternating arms every 5 reps) and 40 DU

rest 1 minutes

1 min KB goblet squats and 50 DU

Post time and number of reps to comments!