Apr 182015
 

Alice and Dee are trying out for the Grid League today and tomorrow at the 2015 Combine.  Good luck!

Schedule for Today

9am, 10am, 11am: CrossFit Classes

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WOD

for time:

-25 squat cleans (155#/105#)

-25 burpees

-25 push press (155#/105#)

-25 pull ups

 master

Making the rope climbs look easy!

 Posted by at 12:01 am
Apr 172015
 

Partner WOD

as many rounds as possible in 20 minutes

-2 front squats (225#/165#)

-4 ring dips

-5 burpees

one member will perform as many rounds as possible while the other member will run a 50 meter farmer carry (45#/25#, pinch grip).  rotate on the amrap every 50 meters

 raquel

Raquel got her first full rope climb yesterday!  Congrats!

 Posted by at 12:01 am
Apr 162015
 

Starting in the next couple weeks we will bring back the weightlifting class.  It will be coached by Nick on Wednesday’s at 1pm.  As of right now that’s the only class time being offered.  The class will be limited to 12 people.  You must sign up in advance and commit to an 8 week cycle.  Nick will also be offering individualized programming for anyone interested.  There will be a package deal reduced rate if people sign up for the 8 week cycle and the individual programming.  Drop ins are welcome if space is available but will be at a higher rate per class.  The first class will be April 29th.  For questions on rates contact Nick or Heath

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WOD

for time:

-50 deadlifts (135#/95#)

-40 push ups

-30 box jump overs (30″/24″)

-20 handstand push ups

-10 rope climbs

 Mickey

L-Sits and Donuts!

 Posted by at 12:01 am
Apr 152015
 

WOD

for time:

-800 meter sprint

21-15-9

-overhead squats (95#/65#)

-pull ups

after the 21-15-9

-800 meter sprint

 Posted by at 12:01 am
Apr 142015
 

WOD

for time:

-30 ground to overhead (185#/125#)

regionals

Regionals are coming up soon!  There will be some amazing competition this year.  Don’t miss out!

 Posted by at 12:01 am
Apr 132015
 

If you would like a full copy of the Paleo Challenge results send me an email to request one.

Top 3 Paleo Challenge Teams

3rd: Mike P. and Mark R.

2nd: Richie and Carmen

1st: Brian and Chris G.

Congratulations to the top 3 finishers and to everyone else who completed the challenge because everyone got better!

-

WOD

as many round as possible in 16 minutes

-5 wall walks

-20 knees to elbow

-400 meter sprint

 Posted by at 12:01 am
Apr 122015
 

Schedule for Today

11am-2pm: Open Gym

Reminder: Doors close for entry at 1pm on Open Gym Sundays

final

Congrats to everyone who finished this Paleo Challenge and to the top 3 finishers.

 Posted by at 12:01 am
Apr 112015
 

We have a ping pong tournament developing for the BBQ today.  Who’s in?  The winning paleo challenge teams will be announced today!

Schedule for Today

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

1pm: Iron Will BBQ for everyone!

-

WOD

one set every 3 minutes. each one for time.

-2 sets of 1 minute max meter row

-3 sets of max effort 200 meter sprint

-100 squats

 Posted by at 12:01 am
Apr 102015
 

Mobility is on hold until further notice.

Everyone is welcome to our spring BBQ tomorrow at 1pm.

A full order of Fuel For Fire and SFH products just arrived.  Grab some while the selection is large!

-

Partner WOD

as many rounds as possible in 20 minutes

-3 front squats (185#/125#)

-4 ring dips

-5 burpees

one member will perform as many rounds as possible while the other member will run a 50 meter farmer carry (45#/25#, pinch grip).  rotate on the amrap every 50 meters

bellacasey

Bella and Casey warming up the handstand

 Posted by at 12:01 am
Apr 092015
 

WOD

as many rounds as possible in 10 minutes with an ascending rep scheme

-1 power snatch (135#/95#)

-10 double unders

note: go up 1 snatch and 5 double unders each round

 Posted by at 12:01 am