January 2014

You are browsing the site archives by month.

WOD – January 31, 2014

Don’t forget to sign-up for the CF Games open!! Go to games.crossfit.com

Also, diet challenge coming soon! Details to follow, so stay tuned!

 

WOD

EMOM x 7 mins @50-60% 1RM; 2 clean pulls followed by 1 clean

then

“Ring Around”

For time:

1 bear crawl around the rig

20 K2E pull-ups

30 Supermans

40 BJ (24/20)

30 HRPU

20 Wall balls (20/14)

1 bear crawl around the rig

*****1 bear crawl around the rig must be completed btwn each of the movements above as well as starting and ending the WOD

 

NEWS

We now have a 5:30 am and 9:00 am class on Tuesdays and a 9:00 am class Thursdays.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – January 30, 2014

Don’t forget to sign-up for the CF Games open!! Go to games.crossfit.com

Also, diet challenge coming soon! Details to follow, so stay tuned!

 

WOD

Review 2 handed KB thrusters

then

7 Rds of 30 secs on, 30 secs off of max KB thrusters

Then

“Swing Low”

21-15-9

KBS (1.5/1)

burpees

*****for an extra kick in the pants, go back up the ladder (21,15,9,15,21)

 

NEWS

We now have a 5:30 am and 9:00 am class on Tuesdays and a 9:00 am class Thursdays.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – January 29, 2014

Don’t forget to sign-up for the CF Games open!! Go to games.crossfit.com

Also, diet challenge coming soon! Details to follow, so stay tuned!

 

WOD

EMOM x 7 mins, complete 3 SDHP @ 1/2 bodyweight plus 3 push-ups

then

“Fight Gone Bad”

3 rounds of 1 min. of work of the following movements

WB (20/14)

SDHP (75/55)

BJ (24/20)

PP (75/55)

row for calories

rest 1 min btwn rounds

 

NEWS

We now have a 5:30 am and 9:00 am class on Tuesdays and a 9:00 am class Thursdays.

CrossFit Games Open registration has begun!!  Be sure to sign-up!

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – January 28, 2014

Don’t forget to sign-up for the CF Games open!! Go to games.crossfit.com

Also, diet challenge coming soon! Details to follow, so stay tuned!

WOD

“Jump Down”

For time:

50 DU, 10 squats,

40 DU, 20 squats,

30 DU, 30 squats,

20 DU, 40 squats,

10 DU, 50 squats

rest 5 mins.

then

max T2B in 3 mins.

NEWS

We now have a 5:30 am and 9:00 am class on Tuesdays and a 9:00 am class Thursdays.

CrossFit Games Open registration has begun!!  Be sure to sign-up!

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – January 27, 2014

Don’t forget to sign-up for the CF Games open!! Go to games.crossfit.com

Also, diet challenge coming soon! Details to follow, so stay tuned!

 

WOD

Review double-unders then 10min double-under practice.  **For those who have double-unders, complete 5 x 25DU with 5 hand-release burpees between each set of 25DU

then,

PVC review of “The Bear Complex”

then,

“The Bear Complex”

5 sets of 7 reps of:

1 Power Clean

1 Front Squat

1 Push-Press/push jerk

1 Back Squat

1 Push-press/rack-jerk

 

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  This is not a timed workout, this is for max weight only.  Rest as needed between sets.  Do not allow the bar to rest on the ground between reps…it’s tap and go!!

 

 

NEWS

We now have a 5:30 am and 9:00 am class on Tuesdays and a 9:00 am class Thursdays.

CrossFit Games Open registration has begun!!  Be sure to sign-up!

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – January 24, 2014

Diet challenge coming soon! Details to follow, so stay tuned!

WOD

Thrusters- 3 EMOM x 10 mins @ 60% 1RM

then

“Michael”

3 rounds

Run 800m

50 sit-ups

50 back ext

 

NEWS

We now have a 5:30 am and 9:00 am class on Tuesdays and a 9:00 am class Thursdays.

CrossFit Games Open registration has begun!!  Be sure to sign-up!

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – January 23, 2014

Diet challenge coming soon!!  Details to follow, so stay tuned!

WOD

1 min of single arm KBS followed by 1 min rest x 5 rounds; alternating arms each round (choose weight appropriate for skill work)

then,

review KB C&J

then,

5 rounds for time of:

10 KB C&J per arm (1.5/1)

3 MU

 

NEWS

We now have a 5:30 am and 9:00 am class on Tuesdays and a 9:00 am class Thursdays.

CrossFit Games Open registration has begun!!  Be sure to sign-up!

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – January 22, 2014

Bathroom is fixed!!!  Thanks for your patience!!

Please check Facebook or the website for weather updates and cancellations

WOD

Deadlifts – 5 x 3

then,

CrossFit Games Open workout 13.2 (from last year)

AMRAP 10 minutes of:

5 shoulder to overhead (115/75)

10 DL (115/75)

15 box jumps (24/20)

 

Post score to comments!!

NEWS

We now have a 5:30 am and 9:00 am class on Tuesdays and a 9:00 am class Thursdays.

CrossFit Games Open registration has begun!!  Be sure to sign-up!

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – January 21, 2014

We are still experiencing a plumbing problem and are without a toilet or sink.  Please plan accordingly.  Sorry for the inconvenience.

WOD

“Fran”

21-15-9

Thrusters (95/65)

pull-ups

then

Review C & J, push & split

5×2 @ 50% 1RM (1 rep push, 1 rep split)

NEWS

We now have a 5:30 am and 9:00 am class on Tuesdays and a 9:00 am class Thursdays.

CrossFit Games Open registration has begun!!

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

January 20, 2014

All, we have a plumbing issue (that we hope to have fixed in the morning).  In the meantime, neither the sink nor toilet are functional.  Sorry for the inconvenience.

WOD

Hang power cleans – 3 EMOM x 7 min at 50-60% 1RM

then,

“Tricycle”

AMRAP 4 min of:

  1. run 200m

  2. 3 power cleans (115/75)

  3. 6 burpees

  4. 9 KBS (1.5/1)

Rest 3 min, then

AMRAP 8 min

Rest 3 min, then

AMRAP 12 min

Score is rounds (+ partial rounds if applicable) completed in each of the timed segments.  Thus, each person should have 3 scores for the WOD.

Post scores to comments!!

 

 

NEWS

We now have a 5:30 am and 9:00 am class on Tuesdays and a 9:00 am class Thursdays.

CrossFit Games Open registration has begun!!

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!