January 18th to 23rd 2010
Tuesday:
“Cindy”
AMRAP 20 of
5 Pull-ups
10 Push-ups
15 Squats
Thursday:
Press 5×5x5×5
3 min max SDHP
Friday:
2 mins on, 1 min of x 6 for max effort
Saturday:
Moving Day! Come help us move into our new school!
November 5th 2009
Must of been a good one!
Press 1×1x1×1x1
No knees, stay strict
Backsquat 5×5x5×5x5
Get low, go heavy, prepare your legs for the Vulcan on Saturday.
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Abel will be promoted to Black Belt this Saturday at 10:30am after the Vulcan. Come out and congratulate him.
August 26th & 27th 2009
Almost Here
WU: Stretch; do this 5 minute WU WOD- every minute for 5 minutes – try and complete 5 rounds of 1 push-up, 1 sit-up, 1 squat, 1 tuck jump;
WOD: Press 3×3x3×3x3
Post weight to comments
Finisher: Do as many presses with the bar 35/45# as possible, when you can’t do anymore do push presses for max reps, when you can’t do anymore do push jerks for max reps. Do not let go of the bar or rest it anywhere but your shoulder rack position.
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26. Frame every so-called disater in these words ‘In five years, will this matter’?
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Bring a friend to class on Labor day Sept 7th @ 8:30 am
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No classes on Saturday August 29th or Thursday August 27th @ 8pm
No 8:30 am class on Monday and Wednesday (Aug 31st and Sept 2nd)
Saturday August 22nd 2009
WU: Stretch; go for a 4 minute run covering as much distance as possible;
WOD: CrossFit Total
Backsquat x1
Press x 1
Deadlift x1
Post Total to comments.
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23. Be eccentric now. Don’t wait for old age to wear purple.
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No evening class on Thursday Aug 27th.
No Class on Saturday Aug 29th.
June 17th and 18th 2009
Must of been a good one
WU: Stretch out; Do warm-up sets of press, backsquat and deadlift.
WOD: “CFT” or “CrossFit Total”
Deadlift 1
Backsquat 1
Press 1
Add up your totals for your CFT
Post totals to comments
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13 days to go in the nutriton challenge. Check out this video on why you should eat meat for your protein source. (thanks to crossfit.com)
March 16th and 17th, 2009
WU: Stretch out
run drills: hands behind back with hops and run; charlie’s angel drill;
WOD: 21 KB Swings
200 m run
21 Presses
200m run
15 KB swings
200 m run
15 presses
200 m run
9 KB swings
200 m run
9 presses
200 m run
for time.
Ladies representing in the rain and fog
Post time to comments.
02/18/09
Warm up: Stretch out; do a couple light sets with perfect form of Dealifts; Presses; Backsquats
WOD: Crossfit Total
Max Backsquat + Max Press + Max Deadlift
After a few Warmup sets you get 3 reps of each exercise to get to your max.
Once everyone goes from Wed and Thurs we will post the top few scores on the board.
Burpee deadlift WOD
