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First WOD of 2012! : 120102
I am really excited for the new year! I love change, and I know that 2012 is going to be full of changes! I hope we can all keep the best things, give up the worst and enjoy the journey of change. All...
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Improve Your Running as a Skill! : 120103
WOD: Using a barbell loaded to 135# Men, 95# Women, complete 10 Rounds for time of: 3 Deadlifts 2 Hang Squat Cleans 1 Jerk (click image for full size) CrossFit Endurance in a comprehensive training...
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Open Hips Make a Stronger Posterior! : 120104
WOD: 3 Rounds for time of: Run 400 20 Pull-ups 15 Box Jumps 24″/20″ To get the most out of your box-jumps you need to open up your hips on the jump down as well as the jump up. In this series you can...
View ArticleNew Open Gym Times are Back! 120410
ME: Low Rack Pull with Bands 2 RFT: 200m Lunge 200m Run For the “Low Rack Pull” set the cage safety arms to the lowest adjustment and anchor the bar so that there is no slack in the bands from the...
View ArticleBring it in team! : 120411
S&D III WOD: 5 Rounds For Time of: 15 Toes To Bar 20 Push-ups (4” deficit) 25 Sit-ups TOO MANY students have been “snaking” their push-ups or shorting the ROM (Range Of Motion). Time to correct!...
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“Cindy” : 120424
S&D III WOD: “Cindy” AMRAP 20 5 Pull-ups 10 Push-ups 15 Squats Score Total Rounds and Reps completed in 20 minutes. This benchmark workout is a great test of cardiovascular endurance and muscle...
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Hollow! Hollow! : 120426
S&D I 7 Rounds For Time of: 5 Handstand Push-ups 15 KettleBell Swings Score your total time to complete all rounds. We are frequently practicing a “hollow body” position in our warm-ups and we’re...
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Yoga! Yoga! Yoga! : 120607
Yoga is at 6:30pm this evening! Come for CrossFit at 5:30, stay for yoga! -or- Just come for yoga…trust me, you need it. Also keep in mind that yoga is also at 1:00pm on Tuesdays following the Noon...
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WOD: 15, 12, 9, 6, 3 reps for time of: Back Squats @ 75% of 1RM Knees Through Elbows For the Back Squats you will take the bar from the squat rack and we will go in heats of four or less people per...
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WOD: Complete each task in any order with rest as needed between each: Row 2k for time 100 Double-unders for time ME: Floor Press 5 min AMRAP: 15 Push-ups, 10 Pistols, 5 Pull-ups Don’t puke in the...
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