• 1-804-314-4071
  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WOD'S ARCHIVE

  • 3-23-12

    By Jen | In WOD | on March 22, 2012

    Make up a missed WOD The final CrossFit Open WOD 12.5 will be programmed this coming Saturday.  Same set up as the previous 2 Saturdays.  We will open up at 8:30 and begin the first heat at 9am sharp.  We can accommodate quite a few people with this WOD.  Let’s go out with a bang!

    CONTINUE READING
  • Thursday 3-22-12

    By Jen | In WOD | on March 21, 2012

    21-18-15-12-9-6-3 Box jumps 30/24 Kettlebell Swings 1.5/1 Compare to 10/18/11 The final CrossFit Open WOD 12.5 will be programmed this coming Saturday.  Same set up as the previous 2 Saturdays.  We will open up at 8:30 and begin the first heat at 9am sharp.  We can accommodate quite a few people with this WOD.  Let’s […]

    CONTINUE READING
  • Wednesday 3-21-12

    By Jen | In WOD | on March 20, 2012

    Skill work 6 x 1 of the following sequence High hang snatch-hang snatch-full snatch WOD AMRAP 10 min 7 Power snatches 95/65 200m Run REMINDER- Wednesday evening classes back to the normal schedule 5:30 & 6:30PM  

    CONTINUE READING
  • Tuesday 3-20-12

    By Jen | In WOD | on March 19, 2012

    Test out day – OHS Find your new 1 rep max on OHS Warm up and mobilize!  Check out the vid below on proper mobilization for the Overhead Squat. Reminder – Wednesday evening classes are back to the normal schedule starting this Wednesday-  5:30 and 6:30PM  

    CONTINUE READING
  • Monday 3-19-12

    By Jen | In WOD | on March 18, 2012

    500m Row 21-15-9 Push press Pull ups 500m Row CrossFit Open WOD 12.3 taxed our upper bodies while Open WOD 12.4 wrecked our legs.  We should be testing out on OHS today but I’m fairly certain most of you would cringe at the very thought of getting the crease of your hip below your knee. […]

    CONTINUE READING
  • Saturday 3-17-12

    By Jen | In WOD | on March 17, 2012

    Happy Birthday, Chris! CrossFit Games Open WOD 12.4 AMRAP 12 min 150 Wall balls 90 Double unders 30 Muscle ups

    CONTINUE READING
  • Friday 3-16-12

    By Jen | In WOD | on March 16, 2012

    Make up a missed WOD CrossFit Games WOD 12.4 will be programmed Saturday 3/17.  We will open up at 8:30am and the first heat will begin at 9am sharp. WOD 12.4 AMRAP 12 min 150 Wall balls 90 Double unders 30 Muscle ups

    CONTINUE READING
  • Thursday 3-15-12

    By Jen | In WOD | on March 14, 2012

    15-12-9 Power Cleans 155/105 Ring dips (Sub is hand release push ups or box dips) CrossFit Games WOD 12.4 will be programmed Saturday 3/17.  We will open up at 8:30am and the first heat will begin at 9am sharp. WOD 12.4 AMRAP 12 min 150 Wall balls 90 Double unders 30 Muscle ups Congratulations to […]

    CONTINUE READING
  • Wednesday 3-14-12

    By Jen | In WOD | on March 13, 2012

    Spend 15 minutes on Goat work – “Goats” are movements that we either suck at or hate.  Maybe it’s both.  Choose one movement to focus on. Conditioning WOD 250m Row 40 Double unders 500m Row 30 Walking lunges 750m Row 20 Ball slams 500m Row 10 Box jumps 250m Row  

    CONTINUE READING
  • Tuesday 3-13-12

    By Jen | In WOD | on March 12, 2012

    Strict press 4 x 3 Heaviest possible Conditioning WOD 10-9-8-7-6-5-4-3-2-1 Goblet squats 2pood/1.5 Kettlebell swings – American Pull ups WOD 12.4 will be programmed this Saturday morning at 9AM.  We will open the gym at 8:30AM so everyone can properly warm up.  We will run several heats with the first heat starting at 9AM sharp. […]

    CONTINUE READING
COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.