REMINDER: The Nutrition Challenge begins this Saturday. The introduction is at 8:00AM and between 9:00AM – 11:00AM Athletes can complete the Baseline WOD and take their measurements. For questions visit the Client Portal and Register today to make sure you have a chance at winning the loot! (more…)
5102012
REMINDER: The Nutrition Challenge begins this Saturday. The introduction is at 8:00AM and between 9:00AM – 11:00AM Athletes can complete the Baseline WOD and take their measurements. For questions visit the Client Portal and Register today to make sure you have a chance at winning the loot! (more…)
592012
Workout of the Day
Death by Hang Squat Clean (135/95)
1st Minute = 1 Rep
2nd Minute = 2 Rep
3rd Minute = 3 Rep
And so on…
Everyone works until they break, if you break go back to one. Workout continues until last person breaks.
582012
Got a great WOD for you guys today and even better the weather is amazing!
Workout of the Day
Run 400m
42-30-18 KB Swings (53/35)
21-15-9 Jump Switch Lunges (1 to 1 Count)
Run 400m
572012
What is up with the picture? Well we wanted to touch on a quick subject that seems to be coming up a lot, that scares people. Will CrossFit make me bulky? Well ask yourself are you eating to get bulky? (more…)
532012
Dont forget to post your times and scores! The little button up in the right corner that says whiteboard is your best friend. It will track your results for you! Its so simple….. (more…)
522012
Getting ready people, for what you ask? We got a nutrtion challenge coming up on May 15th, so who is in? Talk to your coaches to find out when where how, etc.
WOD
Find 3 RM DB or BB Thruster
then
30 Second Side plank Hold
10 Pushups
30 Second side plank hold
rest 30 seconds
5 Rounds
then
Time Trial LAB
Post results to Whiteboard and Comment [...]
512012
Have you been following any of the Regionals? There are some amazing things happening in these events. If you haven’t checked it out make sure to do so games.crossfit.com
WOD
5 Rounds for Time:
10 Plate of DB ground to OH
20 Hand Release pushups
Run 400
Foundations
For Time:
400M Run
21-15-9
Wall Ball
Push Press
400M Run
Don’t f [...]
4302012
Bet that picture got your attention today eh? No we are not going to be teaching that pose, at least not today! What we are working on today is a Partner WOD. So what does that mean? Well a few things there are components where you will work while your friend rests and parts where you work together. Just make sure that you are constantly [...]
Fight Gone Bad
WOD
Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. O [...]
4272012 Oly WOD
So today was the first Olympic Lifting WOD and Class. Apparently there is definitely some interest as it was not the typical 6AM crew…
Today’s picture is a great progression of pictures showing real nice extensions throughout the snatch. Specifically look how far he is extended at the end of the second pull (6th image). The li [...]
