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|

Rest Day Reminders – CF Kids, Hoodies and More

Tomorrow, Thursday, October 16 is our scheduled Rest/Make-up day.  If you missed a WOD earlier this week, come in during our regularly scheduled WODs to make it up!

The following announcements are for everyone – even if you don’t have kids, please read the CF Kids post!

CrossFit Kids.  First, thank you (parents) for your patience […]

By |October 15th, 2014|Uncategorized|0 Comments|

Wednesday, October 15

Power Clean + Clean + Jerk

3×1 @ 75% (of clean)

2×1 @ 80%

3 Rounds For Time:

8 Ground-to-Shoulder-to-Overhead 135/93#

12 Bar-Over Burpees

By |October 14th, 2014|Uncategorized|0 Comments|

My Mom, Your Mom, Everybody EMOM!

So – the planning for the sweatshirts on FB with people posting int he comments was kind of a disaster.  Please write your name on the whiteboard in the gym with the size and quantity that you want.  Thanks.

WOD for Tuesday, October 14:

Hang Snatch 3×3 @ 70%, 3×2 @ 75%

12 Min EMOM Pyramid Hang […]

By |October 13th, 2014|Uncategorized|0 Comments|

Holiday Hours – Monday, October 13

Our WOD Hours on Monday, October 13 will be: 0800, 0900, 1000.  Foundations Lesson 3 will be at 1100.

WOD for Monday:

Squat 5×2 @ 85%

3 RFT

12 KB snatch (each arm) 53/35

12 pullups

By |October 11th, 2014|Uncategorized|0 Comments|

Yes, We Still Deadlift!

Monday – Columbus Day – Special Hours:  0800, 0900, 1000; 1100 = Foundations Lesson 3

WOD for Friday, October 10

Deadlift 5×5 @ 70%

For time:

Row 1000M

15 DL 225/155#

15 Toes To Bar

15 DL

15 T2B

15 DL

15 T2B

Row 1000M

By |October 9th, 2014|Uncategorized|0 Comments|

Rest Day Announcements/Reminders

Thursday, October 9th is our scheduled Rest/Make-up day.

Reminders about October Challenges: 

1) Bring a Friend – How many friends have your brought in for a workout so far this month?  Zero!? Come on, you can do better than that.  Magnus flew his brother here from Sweden, and Jim flew his sister here from California just […]

By |October 8th, 2014|Uncategorized|2 Comments|