2013 01 15
15 January 2013 – STRENGTH – Deload
STRENGTH Workout of the Day 1) Every minute on the minute for 8 minutes complete 3 overhead presses @65% of 1-RM and then do ring rows for the rest of the minute 2A) Ring Dips 1-10-1 2B) Pull-Ups 1-10-1 1 Ring Dips, 1 Pull-Up, 2 Ring Dips, 2…
2013 01 14
Workout of the Day HAPPY BIRTHDAY TO THE EVF BEHIND THE EVF...HAPPY BIRTHDAY ERIC!!! HERE'S TO YOU, THIS GYM, AND THE GREAT COMMUNITY THAT YOU HAVE CREATED A. Five sets of: Back Squat x 2-4 reps Rest 2-3 minutes B. In honour of the The Chief…
2013 01 14
Workout of the Day A. Four sets of: Shoulder Press x 4-6 reps @ 2111 Rest 90 seconds Weighted Pull-Up x 4-6 reps @ 21X0 Rest 90…
2013 01 13
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