• 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

  • 7-28-11

    By Jen | In WOD | on July 28, 2011

    EMOTM 15 minutes 3 Front squats 155/115 3 High Box jumps REMINDER: The box will be closed for classes Saturday morning.  Rick will be running a track WOD at Godwin High School at 8am! CrossFit and Common Sense    

    CONTINUE READING
  • 7-27-11

    By Jen | In WOD | on July 27, 2011

    3 Rounds 800m Run 20 Burpees 20 Air squats How to Optimize Your Recovery

    CONTINUE READING
  • 7-26-11

    By Jen | In WOD | on July 26, 2011

    AMRAP 12 min 5 Push press 135/95 5 STRICT pull ups 25 Double unders Understanding prescribed  by Hyperfit USA.

    CONTINUE READING
  • 7-25-11

    By Jen | In WOD | on July 25, 2011

    Deadlift to pockets – Be sure to shrug! 3 x 3 Shrug/drop (into full front squat position) 3 x 3 *Use a barbell only for this sequence.  Focus on SPEED, PULLING yourself under the bar and landing TIGHT in the front squat. Power OR squat cleans 5 x 2 The goal is to work up […]

    CONTINUE READING
  • 7-23-11

    By Jen | In WOD | on July 23, 2011

    3 Rounds Double unders Burpees Kettlebell swings Wall balls Knee to elbow *1 minute of work on each station for max reps.  1 minute of rest in between rounds

    CONTINUE READING
  • 7-22-11

    By Jen | In WOD | on July 22, 2011

      Make up a missed WOD        

    CONTINUE READING
  • 7-21-11

    By Jen | In WOD | on July 21, 2011

    Partner Rowing! Row 250m Row 500m Row 750m Row 500m Row 250M * One partner working at a time.  Your rest is the amount of time it takes your partner to row the specified distance.

    CONTINUE READING
  • 7-20-11

    By Jen | In WOD | on July 20, 2011

    Deadlift 4 x 5 Rest 90 sec in between sets If you have a 1rep max established, do straight sets at approx 75%

    CONTINUE READING
  • 7-19-11

    By Jen | In WOD | on July 19, 2011

    3 Rounds 21 Thrusters 85/55 15 Box jumps *2 Burpee penalty every time thrusters are broken up Yet more evidence  that refined carbs make individuals fat NOT the consumption of fat.

    CONTINUE READING
  • 7-18-11

    By Jen | In WOD | on July 18, 2011

    Snatch balance 4 x 5 If you have never performed a snatch balance, start with PVC pipe and gradually add load if you are able. TABATAS Row (cal) Push ups (Advanced – Ring dips) Sit ups Lateral barbell jumps

    CONTINUE READING
COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.