Wednesday May 28, 2014

WOD

A. Weighted Walking Lunge 20 Steps x 5

B. Romanian Deadlift 8x3sets

C. 15 Minute AMRAP (teams of 2)
200M Run
AMRAP Clean 55/80kg

*Partner One does AMRAP Cleans, while partner Two does a 200m sprint. Once partner two returns from the Run the teammates switch roles. Keep a running count of your Cleans as a team.

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Training CrossFit vs. CrossFit as a Sport

Tuesday May 27, 2014

KETTLEBELL CLASS TONIGHT!

WOD

A. 3 Position Snatch (top down)

B. 3 Sets Max HSPU (2 min rest)

C. 15-12-9-6-3
Burpee Box Jump Overs 20/24"
C2B Pull-Up

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Monday May 26, 2014

WOD

A. Squat Clean Thruster 3-3-3-1-1-1-1-1

B. 2 Sets Max Reps @60%

C. 7 Rounds For Time
15 Wall Ball
15 KBS 1.5/2p

D. 50 V-Up

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Friday May 23, 2014

WOD

A. Front Squat 5-5-5-5-5 (heavier then last week)

B. "Elizabeth"
   21-15-9
   Clean 60kg
   Ring Dip

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Thrusday May 22, 2014

WOD

A. 16 Minute EMOM
   Odd 3-5 Bar Muscle-Up
   Even 8-10 Strict HSPU

B. 16 Minute EMOM
   Odd 15Sec L-Seat+20 Switch Lunge
   Even 3 TGU+20 KBS

C. 5x100M (record fastest time)

THE BENEFITS OF GYMNASTICS FOR CROSSFIT

Wednesday May 21, 2014

WOD

A. Deadlift 60-70% 10x3sets

B. Weighted Walking Lunge 20stepsx3sets

C. For Time:
   50 Pull-Ups
   800M Run
   50 Strict Push-Ups
   800M Run

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How to build good habits (and make them stick)

Tuesday May 20, 2014

WOD

A. Clean & Jerk

B. 6 Minute AMRAP
   6 Squat Cleans 50/70kg
   6 Lateral Burpees

Rest 3 Min

   In 6 Minutes Perform
   50 T2B
   AMRAP Wall Ball

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Improve Your Workouts with This One Simple Trick

Holiday Hours Monday May 19, 2014

Classes

11:00-12:00

12:00-1:00

Open Gym

1:00-2:30

Friday May 16, 2014

WOD

A. Front Squat 5-5-5-5-5

B. 3 Rounds For Time:
   30 KBS
   30 Goblet Squat
   15 Pull-Ups

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Benefits of Crossfit

Thursday May 15, 2014

WOD

A. Deadlift 3-3-3-3-3

B. For Time
   21 Wall Ball
   21 Burpees
   100M Run
   15 Wall ball
   15 Burpees
   200m run
   9 Wall ball
   9 Burpees
   400M Run

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