Friday January 2, 2015

Posted on Jan 1, 2015 | 0 comments

HAPPY NEW YEAR!!!!!! 

What are your goals for 2015? How can we help you achieve them? We are always here to help!

The CF Open is just around the corner!   We will be including the typical “Open movements” in our daily WODS often to help you prepare, as well as previous Open WODS. Games season is an exciting time! Can’t wait!!!

 

Class times today: 7,8,9, noon,4,5 (NO 5,6AM)

 

Skill EMOM:

8 Minute EMOM:

Even Minutes: 6 Strict Toes to Bar

Odd Minutes: 30 Second Plank

 

WOD:

“Loredo”

6 Rounds for time:

24 Squats

24 Push-ups

24 Walking Lunge Steps

Run 400m

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Wednesday December 31, 2014

Posted on Dec 30, 2014 | 0 comments

HAPPY NEW YEAR’S EVE!!!!!

Hours today: 5,6,7,8,9,noon ONLY

We are open tomorrow! 10-12noon OPEN GYM only 

Friday: 7,8,9,noon,4,5

 

WOD:

“12/31/2014″

For Time:

31 Kettlebell Swings 70#/53#

31 Box Jumps 24″/20″

31 Push Press 75#/55#

31 Pull-ups

31 Sumo Deadlift High Pulls 75#/55#

31 Burpees

31 Back Squats 75#/55#

31  Toes to Bar

31 Overhead Squats 75#/55#

31 Sit-ups

31 Thrusters 75#/55#

31 Calorie Row

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Tuesday December 30, 2014

Posted on Dec 29, 2014 | 0 comments

New Years Eve hours: 5,6,7,8,9,noon ONLY

New Year’s Day hours: 10am-12 OPEN GYM

Friday: 7,8,9,noon,4,5

 

Strength:

Back on our Clean & Jerk/ Snatch cycle!

10 Minute EMOM:

1 Snatch (5 pounds heavier than 2 weeks ago)

10 Minute EMOM:

1 Clean & Jerk (5 pounds heavier than 2 weeks ago)

 

WOD:

12 Minute AMRAP:

15 Power Snatch 95#/65#

15 Handstand Push-ups

 

CrossFit MELT:

5 Rounds:

Run 400m

30 Kettlebell Swings

30 Box Jumps (or step ups)

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Monday December 29, 2014

Posted on Dec 28, 2014 | 0 comments

Regular hours Monday and Tuesday!

Wednesday: 5,6,7,8,9,noon

Thursday: open gym 10-12

Friday: 7,8,9,noon, 4,5

 

Strength:

Front Squat

Work up to a heavy 3 Reps in 12 minutes..

 

WOD:

For time:

*Run 400m,

2 Rounds:

50 Double Unders

20 Wall Balls 20/14

10 Power Cleans 155/105

*Run 400m,

2 Rounds:

50 Double Unders

20 Wall Balls 20/14

10 Front Squats 155/105

*Run 400m

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Saturday December 27, 2014

Posted on Dec 26, 2014 | 0 comments

Class times today 8&9am!

Next week, Monday and Tuesday regular hours..

Wednesday New Year’s Eve: 5,6,7,8,9, noon

Thursday New Year’s Day: Open gym 10-12

Friday: 7,8,9, noon, 4,5

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Friday December 26, 2014

Posted on Dec 25, 2014 | 0 comments

I hope everyone had an amazing Christmas!! I think it may be time for a gymwide Whole 30 challenge, or maybe that’s just how I’m feeling!?! Time to get back on track! :)

Open Gym only today 10am-12pm.

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Wednesday December 24, 2014

Posted on Dec 23, 2014 | 0 comments

Merry Christmas Eve!!!

Class times today: 7,830 and 10am

Friday Dec. 26: Open gym only 10-12

 

“12 Days of Christmas”

1 Run (250m)

2 Snatch 135/95

3 Push Jerk 135/95

4 Jump Lunges (each leg)

5 Burpees

6 Toes to Bar

7 Ring Rows

8 Kettlebell Swings 70/53

9 Box Jumps 24″/20″

10 Handstand Push-ups

11 Clean & Jerk 135/95

12 Manmakers 55/35

 

Have fun with this one! Of course there will be scaling options!

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