• 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.

WODs

  • Saturday 4-14-12

    By Jen | In WOD | on April 13, 2012

    Air Force WOD For time: 20 Thrusters 20 Sumo-high pulls 20 Push Jerks 20 Overhead squats 20 front squats Every minute on the minute perform 4 burpees.  The WOD starts with burpees.  The sub for burpees is push ups. *There is a 15 min cap on this WOD.  The scaled version of this WOD is […]

    CONTINUE READING
  • Friday 4-13-12

    By Jen | In WOD | on April 12, 2012

    MAKE UP A MISSED WOD

    CONTINUE READING
  • Thursday 4-12-12

    By Jen | In WOD | on April 11, 2012

    EMOTM 12 min 5 Kettlebell swings 1.5/1pood 7 Box Jumps 5 Push ups

    CONTINUE READING
  • Wednesday 4-11-12

    By Jen | In WOD | on April 10, 2012

    10-8-6-4-2 Power Cleans 155/105 200m sprint before each set of cleans  

    CONTINUE READING
  • Tuesday 4-10-12

    By Jen | In WOD | on April 9, 2012

    2 Cycles AMRAP 5 min 3 Front squats 125/85 3 Push jerks 6 pull ups Rest 1 min in between cycles

    CONTINUE READING
  • Monday 4-9-12

    By Jen | In WOD | on April 8, 2012

    Wendler Cycle Week 2 – Deadlift AND Strict press 70% x 3 80% x 3 90% x 3+ With remaining time, focus on body weight skill work.  Examples being handstands/handstand push ups, muscle up transitions, double unders, etc. As most of you know, Tim and I spent our weekend in Natick, Massachusetts home of CrossFit […]

    CONTINUE READING
  • Saturday 4-7-12

    By Jen | In WOD | on April 6, 2012

    Tabatas For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.  Rest 1 minute in between stations. Ball slam 20/14 Air Squats Row for calories Russian kettlebell swings 1.5/1pood Score is […]

    CONTINUE READING
  • Friday 4-6-12

    By Jen | In WOD | on April 6, 2012

    Make up a missed WOD Reminder – There will be NO CrossFit Kids or Teens class Saturday April 7th.  Adult group classes are unchanged and will meet at 8am and 9:30am.   

    CONTINUE READING
  • Thursday 4-5-12

    By Jen | In WOD | on April 4, 2012

    AMRAP 20 min 400m Run 35 Double unders 7 Knee to elbow Check out this post from CrossFit Hollywood on Gym Etiquette .  The post is absolutely hilarious BUT holds MANY truths.  Read it! Check out the following quote from Khepri.  Her son Elijah recently started our teens program… “People ask me what Crossfit is […]

    CONTINUE READING
  • Wednesday 4-4-12

    By Jen | In WOD | on April 3, 2012

    Wendler Cycle Week 1 – Strict press 65% x 5 75% x 5 85% x 5+ Conditioning WOD 3 Rounds Max Rep STRICT pull ups Weighted Push ups x 10 *Rest 1 minute in between rounds Push ups should be unbroken.  If you are able to perform weighted push ups, choose a weight that allows […]

    CONTINUE READING
COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.