May 242015
 

Schedule for Tomorrow

8am and 4:15pm only

All other classes are cancelled tomorrow in recognition of Memorial Day.

Schedule for Today

11am – 2pm: Open Gym

 Posted by at 12:01 am
May 232015
 

Schedule for Today

9am, 10am, & 11am: CrossFit Classes

WOD

as many rounds as possible in 7 minutes

-7 power cleans (100#/70#)

-7 box jumps (24″/20″)

-7 push press (100#/70#)

-7 pull ups

 JoeCongrats Joe and Maggie!

 Posted by at 12:01 am
May 222015
 

Everyone is invited to join the 1130 class today and then have lunch on us.

Partner WOD

as many reps as possible in 10 minutes

-squat clean thrusters (165#/115#)

rotate every 15 kettlebell swings (53#/35#)

MikeCaseyClose finish

 Posted by at 12:01 am
May 212015
 

Tomorrow after the 11:30am class we are having a BBQ because.  Stop by for the WOD then stay for a quick lunch.

WOD

for time:

-50 strict handstand push ups

-50 kettlebell box step over (70#/53#, 24″/20″)

every minute on the minute do 15 double unders. start the wod with HSPU’s.

MarkMark finishing a 1:01 400 meter sprint!

 Posted by at 12:01 am
May 202015
 

Nick’s weightlifting class is today at 1pm.

WOD

12 minute limit to take 2-3 attempts at a 400 meter sprint PR!

rest 3 minutes from cap

as many rounds as possible in 5 minutes

-5 buprees

-5 pull ups

image

Snatch PR!

 Posted by at 12:01 am
May 192015
 

Next Monday we will only have a 8am and 4:15pm class in honor of Memorial Day.  If you have a 20# vest bring it Monday!

This Friday after the 11:30am class we are having a BBQ for the 11:30am class.  Try to free up some time this Friday to wod at 11:30 then have lunch on us.

WOD

5 rounds for time:

-5 squat snatch (135#/95#)

-7 power cleans (135#/95#)

-9 push jerk (135#/95#)

715The 7:15pm class going strong!

 Posted by at 12:01 am
May 182015
 

WOD

as many rounds as possible in 10 minutes

-10 push ups

-12 box jumps (24″/20″)

-14 deadlifts (185#/135#)

one minute before and one minute after the 10 min amrap row as many meters as possible. note both meters and rounds.

Who’s going to the East Regionals in Hartford next weekend?

 Posted by at 12:01 am
May 162015
 

Schedule for Today

9am, 10am, 11am: CrossFit Classes

10am: Free Community Class

Tommy V

for time:

-21 thrusters (115#/80#)

-12 rope climbs

-15 thrusters (115#/80#)

-9 rope climbs

-9 thrusters (115#/80)

-6 rope climbs

tommyvIn honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008.

 Posted by at 12:01 am
May 152015
 

Partner WOD

for time:

round 1: member 1-600m sprint.  member 2-35 buprees & 20 kettlebell swings (70#/53)

round 2: member 1-400m sprint.  member 2-25 buprees & 15 kettlebell swings (70#/53#)

round 3: member 1-200m sprint.  member 2-15 burpees & 10 kettlebell swings (70#/53#)

rest 1 minute

start back from the top but switch positions

note: both members must be done with the round before moving onto the next round

 image

 Posted by at 12:01 am