Saturday

BOO!
Happy Halloween


Spooky WOD

21-15-9

Haunted Overhead Squat 95/65

Inverted Scary Burpee

Post times to comments.

Friday

WOD

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

Double Unders 42-36-30-24-18-12-6

Kettlebell Swings 55/35, 21-18-15-12-9-6-3

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Thursday

WOD

5 Rounds for time:

155 Pound "overhead anyhow", 5 Reps

10 Burpees

Post times to comments.

*Overhead anyhow means the press, push-press, or push jerk may be used. The weight must be completely locked out overhead.

Wednesday

WOD

Five rounds for time of:

75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups

Post time to comments.

Tuesday

CrossFit's fitness is broad and general by design. There's lots of ways to put it. Maybe you want to increase your work capacity across broad time and modal domains? Or, be prepared for the unknown and the unknowable? Perhaps you want true competence in all 10 general/physical skills? Or win a hopper challenge? My personal thoughts about CrossFit's fitness: I will absolutely be physically suited to survive a zombie acapolypse. Will you?

WOD

Complete as many rounds as possible in 12 Minutes:

4 Chest-to-bar pullups
6 Clapping pushups
8 Standing broad jumps 6 ft/4ft

Post rounds completed to comments.

Monday

"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat."

-Mark Rippetoe. Coach, author, and all-around badass

WOD

5 Rounds for max reps:

Front Squat, Bodyweight
Press, 75% BW

Post loads/reps completed to comments.

Saturday

WOD

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

"Bear"

This counts as one set:

1. Power Clean

2. Front Squat

3. Push-Press

4. Back Squat

5. Push-Press

Complete seven sets for one round.
Do 5 rounds total working up to your max.
You can rest in between rounds.
Do not let go of the bar. If you do, you must restart the round.
Post loads completed.

Thursday

Thursday afternoon class will be 4 & 5 PM only.

NO BEGINNER CLASS OR 6:00PM CLASS TONIGHT.


Nate's fight is tonight! Details here. (Link Correction)

WOD

"Diane"

21-15-9 Reps for time of:

Deadlift 225lb.
Handstand pushups

Post times to comments.

Wednesday

I want to put it in context of CrossFit and training in general. We all have goals, and sometimes things stand in the way of us achieving our goals. Sometimes it is another person actually living to crush your dreams. Most of the time, it's who you least suspect. Most of the time, the one crushing your dreams is you. Success in the gym will primarily be determined by what you do outside of the gym. If you have a goal that you want to achieve, ask yourself a few simple questions:

Am I eating real food?
Am I eating enough real food?
Am I getting enough sleep?
Am I drinking enough water?
Do I know how to do the basic, but essential movements, like the squat, deadlift, and press? Do I give everything I have every time I set foot in the gym.

I'll repeat that one.

Do I give everything I have, every time I set foot in the gym?

If your answer was no to any of these questions, it's time to get on track. Ask John or me how we can help. That's what we're here for.

WOD

Four rounds for time of:

Walking lunge 50 Steps
Sit-ups, 50 reps

Post time to comments.

Tuesday

Full extension of the hips, nice high elbows. Very nicely done Ramin!

WOD

30 Muscle-ups for time. If you can't do muscle-ups, do 120 Pullups/120 Dips.

Post times to comments.

Monday

WOD

Back Squat 5-5-5

Push-Jerk 3-3-3

Post loads to comments.

Saturday

WOD

1.5 x Bodyweight deadlift, 30 Reps

Brief intermission

21-15-9 Reps for time:

Overhead Squat 95/65
Kettlebell Swing 55/35
Burpee

Post times to comments.

WOD

"Tabata This"

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Post scores to comments.

Thursday

WOD

Press 3-3-3

Then

3 Rounds

20 Double-unders
15 Wall-ball

Post loads/times to comments.

Wednesday

WOD

As many rounds as possible in 20 minutes of:

5 Pullups
10 Box Jumps (20 in. box)
15 Sumo-deadlift high pull 95/65

Post number of rounds completed to comments.

Tuesday

WOD

3 Rounds for time:

500m Row
21 Push-press 95/65
12 Ring dips

Post times to comments.

Monday

Awesome Turkish get-up......except for that bent elbow.

WOD

Weighted Pullups 1-1-1-1-1-1-1-1-1-1

If you can't do weighted pullups, don't worry about it!

Saturday

WOD

5 Rounds for time:

10 Knees to elbows
10 Dumbell Deadlift
10 Burpees

Post times, loads used to comments.

Friday

WOD

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

Handstand Pushups
Double Unders
PVC Overhead Squats

Post times to comments.

Aaron, nice shoes. Ryan, great hair. Tim, don't worry, it's almost Christmas.

WOD

50 KB Swings
50 Squats
50 Pushups
50 Box Jumps
50 Med-ball cleans
50 Pullups

Post times to comments.

Wednesday

Mike coming in for a landing.

WOD

21-15-9

Thrusters 95/65

Ring dips

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Tuesday

Heads up!

There are still a few more spots available for our Beginner Class starting Thursday @ 5pm.

Check out the Getting Started page for more info.

WOD

With a continuously running clock, do 1 pullup the first minute, 2 pullups the second minute......until you are no longer able.

Post number of minutes completed to comments.

Monday

Schedule Update!

WOD

Deadlift 5-5-3-3-2-2-1

Thruster 1Rm

Post loads to comments.

Saturday

3, 2, 1, GO!

Be sure and check out our new section for Getting Started.

Foundation Classes will begin Thursday @ 5:00pm. There is limited space available for this program. Please refer to our brand new Getting Started section for details.

WOD

As many rounds as possible in 20 minutes of:

5 Pullups
10 Situps
12 Wallball Shots

Post rounds completed to comments.

Friday

WOD

21-15-9

Push-press 95/65

Star Jumps

Post times to comments.