2012 09 23
Workout of the Day This WOD is broken into two components – set stations and strategic choices. Participants will be broken into groups of four and will be assigned a station. At the stations, no two members can be performing the same movement, which means that you must wait…
2012 09 22
Great article today in Well + Good about how woman are taking on CrossFit. We certainly see it in our box. The author, Alexia came over when we first opened up. We love her last paragraph: "In a lot of ways, CrossFit takes the bootcamp craze to the next level.…
2012 09 21
Workout of the Day CrossFit Games Open Workout 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (M 24″ box / F 20″ box) 12 Push press (M 115 lb / F 75 lb) 9 Toes-to-bar
2012 09 21
Power Cleans, Push-ups, Double-unders and Swinging away…
Workout of the Day A. Six sets of: Clean or Power Clean x 1.1 (rest 10 seconds between singles) Rest 2-3 minutes B. Five rounds for time of: 10 Hand-Release Push-Ups 20 Kettlebell Swings (24/16 kg) 30 Double-Unders
2012 09 20
Olympic Lifting with a New Zealand All Blacks Rugger…
Workout of the Day A quick thank you to everyone for braving the 200M hurricane sprints last night; we hope you enjoyed the class... A. In 15-20 minutes, build to a 1-RM Jerk. B. Three rounds for time of 135/95 lbs Ground to Overhead x…
2012 09 19
Workout of the Day A. Four sets of: Turkish Get-Up x 3 reps each arm Rest 90 seconds B. In teams of two, with partners alternating to complete entire rounds, complete as many rounds as possible in 30 minutes of: 20-yard Bear Crawl 200 meter Run…
2012 09 18
Squats. A perfect way to start the week…
Workout of the Day A. Four sets of: Back Squat x 3-5 reps Rest 20 seconds Pull-Ups x Max Reps Rest 3 minutes B. Two sets for times of: Row 500 Meters 30 Wall Ball Shots 15 Toes to Bar Rest 4 minutes Post Loads and Times…
2012 09 17
2012 09 16
“Yeah Burpees!!!” – September 15, 2012
Workout of the Day Seven rounds for time of: 7 Burpees 7 Box Jumps 7 Barbell Ground to Overhead (You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next…
2012 09 15