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Workout of the Day - Friday, May 8th 2009 2:47 AM
Schedule Reminder: NO Crossfit tonight!TodayHang Clean and Jerk: 3 x 5Then3 rounds of:Lunges x 12/12Alternating Shoulder Press  x 12/121-Leg RDL x 12/12Chin Ups x 12Is it...
Workout of the Day - Thursday, May 7th 2009 2:52 AM
Reminder: NO class tomorrow evening @ 5:30TodayRowPlankJump RopeWall BallSit Ups60s work, 30s rest in between exercises, repeat for 3 rounds
Workout of the Day - Wednesday, May 6th 2009 2:48 AM
Reminder, CLOSED Friday Evening (5:30PM)TodayHang Clean and Jerk: 3,2,1,2,1Then 4 rounds of:Deadlift x 5Floor Press x 5Step Ups x 5/51-Arm Row x 5/5Go Heavy, Hard, and Fast!
Workout of the Day - Tuesday, May 5th 2009 2:49 AM
Reminder: NO Friday evening class (5:30PM)TodayBurpees: 15-12HS: 1-15for time
Workout of the Day - Monday, May 4th 2009 2:50 AM
There will NOT be a Friday EVENING (5:30PM) session this week!TodayHang Snatch 3 x 5Then 4 rounds of:Front Squat x 81-Arm Press x 8/8RDL x 8Chin Ups x 8
Workout of the Day - Friday, May 1st 2009 2:48 AM
Reminder: FREE Saturday workout tomorrow, 10AM!TodayFight Gone BadDon't know what it is? Then come over and find out!
Workout of the Day - Thursday, April 30th 2009 2:51 AM
Reminder: FREE Saturday workout, 5/2/09 at 10AMtodayThrusters x 7Box Jumps x 7Knees to Elbows x 77 rounds for time
Workout of the Day - Wednesday, April 29th 2009 2:48 AM
Reminder: FREE Saturday workout 5/2/09 @ 10AMTodayHang Clean x 3Lunges x 6/61-Arm Row x 9/96 roundsHEAVY, HARD, and FAST!
Workout of the Day - Tuesday, April 28th 2009 2:50 AM
FREE Saturday workout 5/2!!TodayDeadlift x 5Weighted Push Ups x 105 roundsGO HEAVY!Beth pulling 184lbs
Workout of the Day - Monday, April 27th 2009 2:47 AM
For time, 21-15-9 of:Push Press2HSPull Ups200 yd run between each round
Workout of the Day - Friday, April 24th 2009 2:50 AM
Reminder: CLOSED Saturday!TodayBW SquatTubing PressSlam BallLateral Hurdle JumpsPlankHand Walks on Box (or over line)30s work / 15s rest4 rounds
Workout of the Day - Thursday, April 23rd 2009 2:49 AM
Reminder: CLOSED Saturday, going camping!Today5 rounds of:Bulgarian Squat x 8/81-Arm Press x 8/8RDL x 8Chin Ups x 8Go HARD, FAST, and HEAVY!
Workout of the Day - Wednesday, April 22nd 2009 2:49 AM
Reminder: CLOSED this Saturday (going camping!)TodaySnatch: 1-10Burpees: 10-1for timeperform 1 snatch then 10 burpees, 2 snatch then 9 burpees..........10 snatch then 1 burpee
Workout of the Day - Tuesday, April 21st 2009 2:48 AM
Notice: Saturday class canceledToday2 Hand SwingRing RowPush UpsWall BallSit Ups3 rounds60 seconds work, 30 seconds rest
Workout of the Day - Monday, April 20th 2009 5:08 AM
5 rounds of:Clean Grip Deadlift x 5Hang Clean x 5Front Squat x 5Push Press x 5Perform all 4 movements in a row, don't let go of the bar (only for a quick grip adjustment if...
Workout of the Day - Friday, April 17th 2009 2:48 AM
Reminder: Tomorrow - FREE Saturday workout! You have nothing to lose, except a little sweat!Today "Running Fran"21-15-9BB or KB ThrustersPull UpsRun 200 ydsPerform 21 reps of...
Workout of the Day - Thursday, April 16th 2009 2:49 AM
BB Snatch 3 x 5Then 4 rounds of:Snatch Grip Deadlift x 101-Arm Press x 10/10Dbl KB Front Squat x 10Go HEAVY and FAST!Reminder: FREE Saturday workout in 2 days!
Workout of the Day - Wednesday, April 15th 2009 6:52 AM
Reminder this Saturday is a FREE workout day! Since the weather is supposed to be nice, we will be outside playing with some of our toys!Today4 for time rounds of:2HS x 25Sit...
Workout of the Day - Tuesday, April 14th 2009 2:50 AM
5 rounds of:Hang Clean x 5Bulgarian Squat x 5/51-Arm Press x 5/5Chin Ups x 5RDL x 5Go heavy and hard!
Workout of the Day - Monday, April 13th 2009 6:50 AM
3 rounds of:Ring RowsWall BallJump RopePlankBox Jump60 seconds work with 30 seconds rest between
Workout of the Day - Friday, April 10th 2009 2:50 AM
3 rounds of:1-Arm Snatch x 15/15Snatch Grip Deadlift x 151-Arm Press x 15/15Step ups x 15/15rest about 30 seconds between exercises, use as heavy a weight as possible!
Workout of the Day - Thursday, April 9th 2009 2:45 AM
Clean and Jerk - 3,2,1,3,2,1,3,2,1Each cluster should be progressively heavier then the previous, for example 60,70,80,65,75,85,70,80,90
Workout of the Day - Wednesday, April 8th 2009 2:48 AM
4 rounds of:1-Leg Squat x 10/10Push Ups x 101-Arm Row x 10/10Hanging Leg Raises x 10
Workout of the Day - Tuesday, April 7th 2009 2:47 AM
7 rounds of:Burpees x 7SDHP x 7 (heavy)Pull Ups x 7
Workout of the Day - Monday, April 6th 2009 2:35 AM
5 rounds of:BB Snatch x 5Front Squat x 5Ring Dips x 5Windmills x 5