2013 01 13
Workout of the Day A. In teams of three, complete as many rounds as possible in 15 minutes of: 135/95 lb. Ground to Overhead x 3 reps Burpees x 6 reps Rest EXACTLY five minutes, and then: B. In teams of three, complete as many rounds as…
2013 01 11
12 January 2013 – STRENGTH – Deadlift 1’s
STRENGTH Workout of the Day MAIN EVENT: 1) Deadlift (1's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max, all…
2013 01 11
Workout of the Day A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Ring Push-Ups x Max Reps Rest 60 seconds B. Three rounds for time of: 185/135 lb Front Squats x 8 reps 400 Meter Run (Barbell originates from…
2013 01 11
Early Bird Gets the Worm. Announcing 5:15 AM WODs!
We're now offering 5:15am CrossFit WODs on Monday, Wednesday, and Friday starting next week on January 14th. Please let us know if there's interest in adding on more classes for the early AM Tuesday and Thursday schedules, or if there's interest in adding in more classes elsewhere on the…
2013 01 10
10 January 2013 – STRENGTH – Bench 1’s
STRENGTH Workout of the Day MAIN EVENT: 1A) Bench Press (1's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max, all…
2013 01 10
Workout of the Day A. Six sets of: Clean x 1.1.1 (rest 10 seconds between singles – these are FULL cleans) B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 135/95 lb. Hang Clean x…
2013 01 10
Workout of the Day Four sets for max reps of: Against a 5-minute running clock . . . Unbroken Pull-Ups x Max Reps 600 Meter Run 115/75lb. Push Press x Max Reps Rest exactly 5 minutes between sets For each set note number of pull-ups completed and number of…
2013 01 08
Workout of the Day A. Five sets of: Floor Press x 5 reps @21X1 Rest 3 minutes between sets B. In 20 minutes complete as many rounds as reps as possible of: 250M row 10 Ring Dips 10 Pull Ups 10 Burpees
2013 01 08
8 January 2013 – STRENGTH – Squat 1’s
STRENGTH Workout of the Day MAIN EVENT: 1) Squat (1's week) ***PLEASE HAVE YOUR WEIGHTS FIGURED OUT BEFORE CLASS [All numbers are based off of 90% of your…
2013 01 08