July 16

Hmm. Teaser?

Rx Teaser

Announcements

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team! If you’re looking for team-mates, there’s a “Partners Wanted” sheet at the front desk. Leave your name and contact others looking to sign-up a team.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Thursday Open Gym

Open Gym Hours: 5:00-7:00 am, 2-6:30 pm

Mobility Class: 5:30 am; 5:00 pm

Skills Class: 6:00am; 5:30 pm

Skill: Squat Jerk / Jerk Grip OHS

 

July 15

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Announcements

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team! If you’re looking for team-mates, there’s a “Partners Wanted” sheet at the front desk. Leave your name and contact others looking to sign-up a team.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Wednesday CrossFit Classes

Rx: F.S. EMOM for 5 min. 2 FS @ 9RPE. For time Complete 150 WB (14/20), 30 Muscle ups, 150 Double unders. 20min cap

Gold: F.S. EMOM for 5 min. 3 FS @ 9RPE. For time Complete 100 WB (14/20), 30 CTB and Dips, 100 Double unders. 20min cap

Silver: F.S. EMOM for 5 min. 5 FS. For time Complete 75 WB (10/140), 30 JUmping Pull ups, 150 Single unders. 20min cap

Endurance: 5 pro agilities, 5 t-test, 5×5 barrier Jumps, 10 ME height Box Jumps, 1 300yd Shuttle sprint.

Post-WOD: 5×20 V ups

 

July 14

Ruckin' out.

Ruckin’ out.

Announcements

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team! If you’re looking for team-mates, there’s a “Partners Wanted” sheet at the front desk. Leave your name and contact others looking to sign-up a team.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Tuesday CrossFit Classes

Rx: 10×1 Clean and Jerk @ 10 RPE S.S. W/ 10sec HS Hold. Then, 42 Deadlift (50/70) run 200m, 21 Push Press, rest 30sec., 30 DL, run 200 m, 15 P.P., rest 30 sec. 18 DL, run 200, 9 P.P. Time cap 10min.

Gold: 10×2 Clean and Jerk @ 10 RPE S.S. W/ 10sec HS Hold. Then, 42 Deadlift (40/60) run 200m, 21 Push Press, rest 30sec., 30 DL, run 200 m, 15 P.P., rest 30 sec. 18 DL, run 200, 9 P.P. Time cap 10min.

Silver: 10×3 Clean and Jerk S.S. W/ 10sec push up Hold. Then, 42 Deadlift (20/30) run 200m, 21 Push Press, rest 30sec., 30 DL, run 200 m, 15 P.P., rest 30 sec. 18 DL, run 200, 9 P.P. Time cap 10min.

Endurance: For time complete 250 m row, 3 rounds of 2 ropes and 30 lunges, 500m row

Post-WOD: Back Lever on bar 3x max effort

 

July 12

Congratulations to Alicia Palmer and Jaye Heater on a 3rd place finish at the Mad-Hatter!

Congratulations to Alicia Palmer and Jaye Heater on a 3rd place finish at the Mad-Hatter!

Announcements

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team!

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Monday CrossFit Classes

Rx: 5×1 Back Squats @ 10RPE S.S. W/ Post WOD. 10 RFT of 10 KB Swings (35/55),10 Box Jumps 20/24″, 10 HR Push Ups. time cap 12 min.

Gold: 5×2 Back Squats @ 10 RPES.S. W/ Post WOD. 10 RFT of 10 KB Swings (35/55),10 Box Jumps 20″, 10 HR Push Ups. time cap 12 min.

Silver: 5×5 Back Squats S.S. W/ Post WOD. 10 RFT of 10 KB Swings (25),10 Box Jumps 12″, 10 HR Push Ups. time cap 12 min.

Endurance: 4x100yd sprints 1:3 with your rest being planks with hip rotations.

Post-WOD: Hanging Wipers 3×8

 

July 11

Crossfit-motivation-june-24-8


Announcements

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team!

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


 Saturday CrossFit Classes

Rx: “RYAN” 5 rounds for time 7 muscle ups, 21 burpess (12″) Refer to 7/12/14

Gold: “RYAN” 5 rounds for time 2 muscle ups (or 7 progressions), 21 burpess (12″)

Silver: “RYAN” 5 rounds for time 7 pull ups, 21 burpess (12″)

Post-WOD: weighted Plank holds

 

July 10

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Announcements

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team!

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Friday CrossFit Classes

Rx: 6×1 OHP @95-100%. Then, for time:
-21 Single Leg Squats w/ KB (35/55)
-15 Clean and Jerks (60/85)
-9 Muscle Ups

*Rest 15 Minutes* (lift will be done during the rest)

-21 Deficit HSPU (2in/4in)
-15 Snatches (55/75)
-9 Muscle Ups

Gold: 6×1 OHP @95-100%. Then, for time:
-21 Single Leg Squats
-15 Clean and Jerks (40/60)
-9 Muscle Ups Progressions

*Rest 15 Minutes* (lift will be done during the rest)

-21 Strict HSPU
-15 Snatches (35/50)
-9 Muscle Ups Progressions

Silver: 6×1 OHP @95-100%. Then, for time:
-21 Squats
-15 Clean and Jerks (bar)
-9 Assisted Pull-ups

*Rest 15 Minutes* (lift will be done during the rest)

-21 Push-Ups
-15 Snatches (bar)
-9 Assisted Pull-ups

Post-WOD: 50 ttb

 

July 8th

Athlete of the Month: Joni Lahr! Check out more info on Joni on the Athlete of the Month page!

Athlete of the Month: Joni Lahr! Check out more info on Joni on the Athlete of the Month page!

Announcements

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Wednesday CrossFit Classes

Rx: EMOM 10min 1 power clean @ 10RPE and 2 jerks. Then 3 Rounds for time of 50 double unders and 20 alternating pistols. 7/9/2014

Gold: EMOM 10min 1 power clean @ 10RPE and 2 jerks. Then 3 Rounds or time of 30 double unders and 10 alternating pistols (assisted)

Silver: EMOM 10min 5 Med ball Cleans. Then 3 Rounds or time of 50 single unders and 30 air squats

Endurance: 5x 300yd shuttles

Post-WOD: 100 butterfly situps

 

July 7

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Announcements

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Tuesday CrossFit Classes

Rx: 6×1 Power Snatch @ 10RPE. Then, 8min AMRAP 2 L-Muscle ups, 4 HSPU, 6 Power Snatches (50/80). Refer to 7/8/2014

Gold: 6×3 Power Snatch @ 10RPE. Then, 8min AMRAP 2 Muscle ups (progressions), 4 HSPU, 6 Power Snatches (40/60)

Silver: 6×5 OHS. Then, 8min AMRAP 2 Pull ups, 4 Push Ups, 6 Power Snatches (BAR)

Endurance: 3x20yd Double leg hops, 50 behind the neck OHP with snatch grip, 3×10 Russian Box Jumps

Post-WOD: Back Ext Holds (3x15sec

 

July 6

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Announcements

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Monday CrossFit Classes

Rx: 1 Back Squat EMOM for 10min @ 10 RPE and 3 Strict HSPU. Then, run 1 mile, 30 box jumps (20/24″), 40 Kb Swings(55/70), 50 CTB. 17min cap. Refer to 7/7/2014

Gold: 2 Back Squat EMOM for 10min @ 10RPE and 3 Strict HSPU. Then, run 1 mile, 30 box jumps (20/24″), 40 Kb Swings(35/55), 50 Pull ups. 17min cap.

Silver: 5 Back Squat EMOM for 10min and 3 Push Ups. Then, run 1 mile, 30 box jumps (20/), 40 Kb Swings(55/70), 50 CTB. 17min cap.

Endurance: Lines 25yds. Down and Back. 100 double unders.

Post-WOD: 5×10 GHD Sit ups

 

July 4th

66ce9d71deb4770_687035Announcements

Saturday Classes (July 4th): We will be open for one class Saturday morning at 8:30am. Feel free to come out!

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Saturday CrossFit Class

Rx: Deadlift 5×2 @9RPE, then 12 Minute AMRAP of 12 Push Press (35/50), 8 Power Cleans (35/50) and 4 Hang Snatch (35/50).

Gold: Deadlift 5×3 @9RPE, then 12 minute AMRAP of 12 Push-Press (30/40), 8 Power Cleans (30/40), and 4 Hang Snatch (30/40)

Silver: Deadlift 5×3 @9RPE, then 12 minute AMRAP of 12 Push-Press (bar), 8 Power Cleans (bar) and 4 Hang Snatch (30/40)

Post-WOD: 5xME L-Sit

 

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