Halloween Means Goblin Squats!

Um, no.  Not “Goblin Squats” – GOBLET SQUATS.  But Happy Halloween, anyway!  WOD for Friday, October 31:

Squat 5×1 @ 90%

3 RFT:

20 Goblet Squats 53/35

20 Lunges (10 L/R with KB held in Goblet position)

By |October 30th, 2014|Uncategorized|0 Comments|

Rest Day Reminders & Announcements

1)  Tomorrow our Kids Program returns at 1600 for children aged 9 to 12!  That means the adult make-up WODs are now on Thursdays at 0900, 1700 and 1800.  Weightlifting will remain at 1900.

2)  There are only 2 more days for our October Challenges – OctoberBest and Bring a Friend!

3)  The scale has returned […]

By |October 30th, 2014|Uncategorized|0 Comments|

Reminder – CrossFit Kids Program Restarting!

The Mount Vernon CrossFit Kids Program is starting up again on Thursday.  The Schedule will be as follows:

Thursday 1600 – Kids 9-12 years old

Friday 1600 – Kids 6-9 years old

Saturday 0800 – Kids 9-12 years old

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20 Minutes to establish 1 Rep Max Snatch

For time – 21-15-9:

Snatch 95/63

Ring Push-ups

By |October 29th, 2014|Uncategorized|0 Comments|

What is that thing? Food For Thought

You may have noticed a large black bin in the office and wondered what it is.  It is for a food drive for the Food For Thought Program.  There are 12 students we will be helping that attend school with Jim and Kaki’s son, Truman.  These kids rely on meals at school during the […]

By |October 28th, 2014|Uncategorized|0 Comments|

Monday, October 27 – Testing Part III

20 Min to establish 1RM Clean and Jerk

3 RFT:

20 Wallball 20/14

15 KBS 53/35

10 Clusters 95/63

By |October 25th, 2014|Uncategorized|0 Comments|

Friday, Oct. 24: Testing Part II

DL 5×5 @ 75%

For time:

Row 2000M

Compare time to June 30

By |October 23rd, 2014|Uncategorized|0 Comments|

First day of testing: Going Overhead!

20 Minutes to establish 1RM Strict Press

For time:

21-15-9

Shoulder to overhead (no rack) 115/83

Toes to bar

By |October 21st, 2014|Uncategorized|0 Comments|

Tuesdays are for Squats

WOD for Tuesday, October 21:

Squat + 3 second pause 4×3 @ 80%

3 Rounds For Time:

400M run

50 DU

25 squats

10 Ring Dips

By |October 21st, 2014|Uncategorized|0 Comments|

Monday, Oct 20.

Snatch 2 @ 75%, 2 @ 80%, 2 @ 85%, 3×1 @ 90%

12 min AMRAP:

12 WB 20/14#

9 Box Jump 24/20″

6 Snatch 95/63#

By |October 19th, 2014|Uncategorized|0 Comments|

Friday, October 17

BTN SN PP + OHS

5+1 x 2 @ 75% (of  Snatch)

5+1 x 2 @ 80%

10 Min AMRAP:

5 OHS 95/63

7 Handstand Push Ups

9 Toes to Bar

By |October 16th, 2014|Uncategorized|0 Comments|