Feb 132016
 

Schedule for Today

9am & 10am: CrossFit Classes

11am – 2pm:  CrossFit Kids Jamboree

The CF Kids event will be awesome!  Come check it out today!

WOD

5 rounds for time:

-10 chest to bar pull ups

-20 kettlebell swings (70#/53#)

-30 squats

Maltz

We are hosting the Maltz Challenge all day on March 23rd.  I encourage everyone to register (HERE) to show your support!  There is no cost unless you want to purchase a shirt for this year.

 Posted by at 12:01 am
Feb 122016
 

Come in and try our BootCamp class today at 9am!!  Everyone is welcome so bring a friend.

CrossFit Kids will be hosting an event tomorrow at 11am.  Come and check that out!  Due to that event there will be no 11am class tomorrow.  9am and 10am are still on for tomorrow so come in early!

WOD

AMRAP 8

asceding ladder of :

1/2/3/4/5/6/etc…

Deadlifts (255#/185#)

Strict HSPU

rest 2 minutes

AMRAP 8

asceding ladder of :

1/2/3/4/5/6/etc…

Deadlifts (255#/185#)

Strict Deficit HSPU (45/25)

*1-45/25 perhand*

rest 2 minutes

AMRAP 8

asceding ladder of :

1/2/3/4/5/6/etc…

Deadlifts (255#/185#)

Strict Deficit HSPU (2×45/45)

*2-45 per hand or 1-45 per hand*

Example of workout:

3.2.1.Go! Partner 1 completes the round of one Deadlift, and one strict HSPU. Once Partner 1 finishes the round of one and one, Partner 2 takes over and starts with the round of 2; 2 Deadlifts, and two strict HSPU. When Partner one goes again they start on the round of 3’s. Partner two then comes back for the round of 4’s, and so on and so forth for eight minutes.

IMG_0996

SWOLEANDFLEXY

 Posted by at 12:01 am
Feb 112016
 

Our annual participation with the Maltz Challenge will take place on March 23rd. It’s free to register and you can do so (HERE).

If you prepaid for the hydrostatic body fat testing contact tom@crossfitwingman.com to schedule your test.

WOD

3 rounds for max reps

1 minute at each station

-push ups

-power snatch (115#/80#)

-box jumps (24″/20″)

-rest

 SIGN UP AND JOIN OUR TEAM!

 Posted by at 12:01 am
Feb 102016
 

Will from SFH will be here to talk about their supplements, give samples, and answer any questions you may have.  Come see him this afternoon/evening!  He’ll be here around 4pm.

If you are having any problems with your Nutrition Challenge points sheet or if you’re taking part in this challenge and have no idea what I’m talking about – email me asap and we’ll fix that.

WOD

death by wall balls (20#/14#)

if you fail before the 20 minute mark do 10 every minute on the minute until the 20 minute mark

P.S – maybe the 25#/16# medicine balls are calling your name today

 Posted by at 12:01 am
Feb 092016
 

Everyone should come some time tomorrow between 4pm-8pm to try some Stronger Faster Healthier (SFH) products!  Will from SFH will be here to talk about their supplements, give samples, and answer any questions you may have.  Come see him!

WOD

for time:

9-7-5

-clean & jerk (205#/135#)

-toes through rings + muscle up

scale to 2x toes to bar + pull up

IMG_0973 (2)

Double Annie!

 Posted by at 12:01 am
Feb 082016
 

UPDATE: The 7:15pm class is cancelled tonight due the weather conditions.  We have a normal schedule planned for tomorrow but please check here first for any updates.

Today is the first day of our Nutrition Challenge!  The rules can be found (HERE).  Congrats to all the challenge takers, you have made an important step towards improving your health and performance.  This is great timing too!  The Open starts in a few weeks!!!  You can sign up (HERE).  But lets be honest… We are doing this challenge for ABS!

Double Annie

for time:

100-80-60-40-20

-double unders

-sit ups

IMG_4782

Solid information by the RP Doctors!

 Posted by at 12:01 am
Feb 072016
 

Check out the rules for the CFIW 2016 Nutrition Challenge (HERE)!

Schedule for Today

9:30am:  BootyCamp.  Bring a friend!

11am – 2pm: Open Gym

 Posted by at 12:01 am
Feb 062016
 

Schedule for Today

9am & 10am: CrossFit Classes

11am: Class cancelled

12pm: RP Seminar

If you didn’t sign up for the seminar – you can still show up.  Door price is $80.

Tomorrow at 9:30am we will host another BootyCamp class! Free for all this month!!

WOD

for time:

-500 meter row

-10 push press (135#/95#)

-500 meter row

-15 push press (135#/95#)

-500 meter row

-20 push press (135#/95#)

 RP

This is going to be good

 Posted by at 12:01 am
Feb 052016
 

Schedule for Tomorrow

9am and 10am: CrossFit Classes

12pm until its over: RP Seminar

No 11am class tomorrow.

Partner WOD

2 rounds for time:

-100 push ups

-90 pull ups

-80 squat cleans (95#/65#)

only one working member at a time

 “I know I can do it”

 Posted by at 12:01 am
Feb 042016
 

WOD

2 rounds for time:

-15 power snatch (115#/80#)

-400 meter run

-15 overhead squats (115#/80#)

FullSizeRender

all smiles during the filthy 50!

 Posted by at 12:01 am