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RECENT NEWS

  • Thursday 1-12-12

    By Jen | In WOD | on January 11, 2012

    5 x 2 Clean pull – Mid thigh squat clean – High hang squat clean Conditioning WOD 3 rounds 400m run 10 Overhead squats RX 115/75 Clean pulls

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  • Wednesday 1-11-12

    By Jen | In WOD | on January 10, 2012

    Deadlift 5 x 3 STRICT form, no loss of lumbar curve, hips and chest rise at the same rate.  Choose weights that allow for this stipulation. Conditioning WOD 3 Rounds 35 Double unders 10 Pull ups Rest 2 minutes Repeat once more for a total of 2 cycles

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  • Tuesday 1-10-12

    By Jen | In WOD | on January 9, 2012

    4 rounds for time 20 Wall balls 20 Kettlebell swings (American) 20 Cal on the row *Time cap of 20 minutes   I know we have limited space up front but we need members to hang in that area until the previous class is done with their WOD.  This is for your safety and for […]

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  • Monday 1-9-12

    By Jen | In WOD | on January 8, 2012

    Snatch high pull 5 x 2 Mid-thigh full snatch 5 x 2 WOD Courtesy of CrossFit Football 5 Rounds for time 3 Power snatches 5 Handstand push ups 7 Box jumps

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  • Saturday 1-7-12

    By Jen | In WOD | on January 7, 2012

    Partner WOD AMRAP 20 min Run 200m 7 Wall ball 7 Burpee 7 Goblet walking lunges (1/2) *Run 200m together.  Once back from the run, Partner A performs the triplet while Partner B rests.  Once partner A completes the triplet,  partner A and B switch.  B works while A rests.  This equals 1 round.  Run […]

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  • Thursday 1-5-12

    By Jen | In WOD | on January 4, 2012

    Snatch balance* 4 x 3 *Those individuals who have little experience with weighted OHS will perform 4 x 3 of the OHS instead of the snatch balance. WOD AMRAP 15 min 7 Deadlift 225/155 14 Knee to elbow 21 Lateral barbell jumps

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  • Wednesday 1-4-12

    By Jen | In WOD | on January 3, 2012

    AMRAP 4 min 10 Box jumps 10 Sit ups 10 Ball slams Rest 90 sec in between rounds Complete 3 total rounds

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  • Tuesday 1-3-12

    By Jen | In WOD | on January 2, 2012

    Skill of the day – Cleans 3 Position Cleans 6 x 1 – If you are experienced with the movement and comfortable with the movement progress in the following order – Ground, mid-thigh, high hang.  If the movement is relatively new and you aren’t as comfortable with it start in the opposite order. WOD 4 […]

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  • Monday 1-2-12

    By Jen | In WOD | on January 1, 2012

    Test out day FRONT SQUATS Be sure to warm up and mobilize thoroughly before beginning max effort attempts on your Front Squat. Give yourself 3 legitimate attempts at a front squat max.  Rest approximately 2 minutes between efforts. We are looking for a FULL range of motion squat, crease up hip below knee, unless you […]

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  • Saturday 12-31-11

    By Jen | In WOD | on December 30, 2011

    “Goodbye 2011, HELLO 2012!” AMRAP 12 min 20 Double unders (To celebrate the last day of double under December) 11 Push ups 20 Russian kettlebell swings 1.5/1 pood 12 Walking lunges

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