Latest Entries
WOD

Fri 4.24.14

WEEKEND UPDATES @ 9 AM TRAVIS IS RUNNING AN OLY CLASS. THIS CLASS WILL BE DEDICATED TO NEW MEMBERS LEARNING THE SKILL OF SNATCH AND CLEAN AND JERK. ALL CURRENT MEMBERS ARE ALSO ENCOURAGED TO COME LIFT WITH US. COME LEARN AND LIFT WITH THE BEST!   Skill Snatch Metcon Isabel 30 snatches for time 135/95 … Continue reading

oly day / WOD

Thu 4.23.14

OLY Snatch – heavy single Clean & Jerk – heavy single Clean Deadlift – 100% (of clean) 3×5 CrossFit FS 5×3 @80% METCON 400 m run buy in 4 rds 15 knees to elbows 20 jumping lunges 400 m run buy out This weekend Schedule Saturday: Yoga @ 11AM INTRO @ 9AM We will be going over basic movements of … Continue reading

WOD

Wed 4.23.14

Mobility Shoulders hamstrings low back Game Coaches choice METCON 3 turns of 2 rounds 10 alt db snatches 75/40 250 ft sprint                   Weekend Schedule Saturday: INTRODUCTION TO OLY @ 9AM We will be going over basic movements of CrossFit. This class will be great for anyone new … Continue reading

WOD

Mon 4.21.14

Midline 50 russ KB swings Choose a weight and go for UB Strength Strict press 3×5 Heavy Same weight all the way through Metcon 2k MAX effort row! Death by burpees If you finish your row in 8:48 you will start 10 burpees at the 9:00th min. The faster you finish your row the longer … Continue reading

WOD

Fri 4.18.14

WEEKEND UPDATES YOGA IS MOVED TO 11AM AFTER THE COMMUNITY WOD! @ 9 AM TRAVIS IS RUNNING AN OLY CLASS. THIS CLASS WILL BE DEDICATED TO NEW MEMBERS LEARNING THE SKILL OF SNATCH AND CLEAN AND JERK. ALL CURRENT MEMBERS ARE ALSO ENCOURAGED TO COME LIFT WITH US. COME LEARN AND LIFT WITH THE BEST!   … Continue reading

oly day / WOD

Thu 4.17.14

OLY Clean – 75% 5×3 Jerk Behind the neck (hold split for 3 sec) – 75% 5×3 Back Squat – 70% 5×2 CrossFit Midline accumulate 5 min of low plank METCON 4 rds 200 m run 10 DL 225/155 10 T2B TABATA dips This weekend Schedule Saturday: Yoga @ 11AM INTRO @ 9AM We will be going over basic movements of … Continue reading