Monthly Archives: October 2013

11-01-13

Olympic: 1 Clean, 2 Jerk- 5x1 WOD: 15-12-9 Squat Clean 135/95# HSPU
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10.31.13

Happy Halloween! Class line up for the day! Wear your costume!!!! 3:45 - No CrossFit Kids 4:30 - Make up WOD 5:30 - Yoga 6:30 - No CrossFit Endurance
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10.30.13

Every min on the min for 25 min 5 Chest to Bar Pull-ups 10 Push-ups 15 Sit Ups
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10.29.13

Olympic: 6x2 Split Jerk WOD: Work 3 min Rest 1 min for 3 rds 2 Power Clean 4 Front Squat 6 Shoulder to overhead
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Are you putting enough in?

What I mean by this is are you seeing the results you want? Are you achieving PRs on WODs, are you getting PRs on lifts, are you loosing inches, dropping weight, feeling better, looking better and performing better? If the answer to this is no you might want to consider a few factors. Are you…
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10.28.13

Strength: 15 Rep Back Squat Max WOD: 4 rds for time 8 OHS 12 Flutter kicks 8 Floor Press 12 Mountain Climbers
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10.26.13

In a team of two: Row 1000m (each row 500m) 30 Foot hand stand walk (each walk, if needed one spot) 60 Fat bar cleans (each does 30) 90 Alternating Burpees (#1 does one #2 Waits) 60 Fat bar shoulder to overhead (each does 30) 30 Strict Pull Ups (each does 15) Partner carry 1000m…
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10.25.13

Olympic: 5x1- 1 Power Clean, 1 Hang Squat Clean, 1 Front Squat WOD: 21-18-15-12-9-6-3 Wall Balls Pull Ups Walking Lunges  
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10.24.13

AMAZING job to everyone who came in today. We saw some HUGE DL PRs! And who knew so many burpees could be so much fun! If you missed today you really missed out! Class schedule tomorrow: 3:45 - CrossFit Kids 4:30 - Make up WOD 5:30 - YOGA 6:30 - CrossFit Endurance
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