Monthly Archives: January 2013

2/1/13

Strength: Strict Pull ups. 3 x Max Reps 3 rds for time 21 Pull Ups 15 Thrusters 9 Toes to bar
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CrossFit Open

As the CrossFit Open approaches us I want our athletes to think about a few things. 1) Sign up to give it a try no matter what your ability or skill level is. WHY? - The CrossFit Open is made so that everyone can compete. It brings us together as a community and helps strengthen…
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BCAAs

BCAA supplements are a great supplement for several reasons:1) They regulate energy because they are gluconeogenic (i.e. help the body make its own glucose). because of this ...they are an essential component to controlling energy levels for high intensity exercise during carb restricted diets. They do this through easy conversion to glutamine and alanine. So,…
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1/31/13

Rest Day https://games.crossfit.com/competition Get signed up!!! Don't forget that our friends from Whitefish Therapy & Sport Center will be here this Saturday after the 9:30 am WOD to give a talk "CrossFit and The Knee". They will also be around after their talk for free consults for any issues you wish to talk to them…
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1/30/13

Oly: Hang Squat Snatch 8x1 WOD: 2-4-6-8-10-8-6-4-2 DL Sit ups then right into 2-4-6-8-10-8-6-4-2 Ring Dips Over the bar burpees
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1/29/13

Skill: MU work 10 min WOD: 3 rds for time 50 Air Squats 30 DU's 10 Toes To bar
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1/28/13

Strength: DL 5x3 WOD: 18 min AMRAP 5 Front Squat 10 Ring Push Ups 15 Box Jumps
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1/26/13

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. "Nate" 20 min AMRAP 2 MU 4 HSPU 8 KBS 2Pood
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1/25/13

Skill: Roll Outs 5x3 WOD: 3 rds 10 Floor Wipers 10 Ground to Overhead then right into 3 rds 10 Roll Outs 10 Squat Clean *Time is both wods combined
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