Friday April 1, 2016

Posted on Mar 31, 2016 | 0 comments

TGIF!!

Great job this week everyone. It’s been awesome seeing everyone get after this weeks workouts. Now that those summer months are creeping closer and closer its time to get those beach bodies ready. Keep up the great work!!

 

For those looking for a little extra challenge we are considering starting a Competitors training program. This might not interest everyone, but it can be for ANYONE who is serious about taking their training to the next level. We are having a little meeting  this upcoming Sunday at 10:00am. For those interested, stop on by or contact Jamie or Trevor if you can not make it.

REST UP AND DRINK YOUR WATER!! TOMORROWS GOING TO BE FUN ONE!!!!!

Performance & Fitness

Fight Gone Bad!

3 Rounds for Max Reps

1 Min Wall Balls 20#/14# to 10′

1 Min Sumo Deadlift High Pull 75#/55#

1 Min Box Jump 24″/20″

1 Min Push Press 75#/55#

1 Min Row for Calories

1 Min Rest

Read More

Thursday March 31, 2016

Posted on Mar 30, 2016 | 0 comments

Now that the Open is over…do you have new fitness goals?  Even if you did not participate in the Open or your goal was just to complete the workouts, now is a good time to assess where you are in your fitness journey and where you want to be.  Maybe your goal is to just get to the gym one more day a week, but whatever it is, we can help you.  If you have questions about what to do or how to it, please feel free to talk to us!

Performance:

Front Squat

4-4-4-4-4-4

10 Min EMOM

Deadlift

Hang Clean

Front Squat

Thruster

Rx weight 185#/125#

**Choose a weight that will allow you to go unbroken.

Fitness:

Front Squat:

4-4-4-4-4-4

10 MIN EMOM

Odd: 40 Double Unders/ 80 singles

Even: 5 Deadlifts

3 Hang Cleans

1 Thruster

Read More

Wednesday March 30, 2016

Posted on Mar 29, 2016 | 0 comments

Performance & Fitness:

2000 M Row

Farmer Carry 400 M 40#/25#

1200 M Run

 

 

 

Read More

Tuesday March 29, 2016

Posted on Mar 29, 2016 | 0 comments

The 2016 CrossFit Open has come to an end!  Hope everyone had a great time.  It was amazing to see all the new Pr’s and watch everyone push themselves to a new physical limit!

Performance & Fitness:

21-15-9

Alt. DB Snatch 70#/50#

Chest to Bar Pull Up/ Jumping Chest to Bar Pull Up

 

Post WOD:

AB Sprints

 

Read More

Monday, March 28, 2016

Posted on Mar 27, 2016 | 0 comments

We hope everyone had a wonderful Easter weekend!

Remember to post your Open 16.5 scores before 5:00pm tonight. 

 

Performance:

In 15 minutes find your heaviest Clean + 2 Jerks complex

then

For Time 30 Jerks @ 165#/115#

 

Fitness:

In 15 minutes find your 3 rep. max. Thruster

then

For Time

3 Rounds

15 SDHP 75#/55#

15 Box Jumps 24″/20″

15 Push Press 75#/55#

Read More

Friday March 25, 2016

Posted on Mar 24, 2016 | 0 comments

The last Open WOD of 2016 has been announced!

Rx:

For Time

21-18-15-12-9-6-3

Thrusters 95#/65#

Bar Facing Burpees

Scaled: 65#/45#

Masters Rx: 65#/45#

Masters Scaled: 45#/35#

Read More

Thursday March 24, 2016

Posted on Mar 23, 2016 | 0 comments

The 5th and final Open workout will be announced tonight at 5pm.  Join us at the gym for the announcement and then watch three of the top athletes in the world throw down!

There will be no open gym this Sunday March 27th.  Please try to complete 15.5 on Friday or Saturday.  If you need to redo it, PLEASE make arrangements PRIOR to coming into the gym on Monday.  Monday afternoons are busy with the teen class at 3:15 and regular class at 4pm, so don’t wait until the last minute.

 

Performance:

15 Min AMRAP

50m Prowler Sprint

20 GHD Sit Ups

15 Ring Dips

Fitness:

15 Min AMRAP

50m Prowler Sprint

20 V-Ups

15 Bench Dips

 

Post WOD:

L-Sit work

Accumulate 3 min in an L-Sit

 

Read More