November 3, 2016

CrossFit: Warm Up: 8min WAMRAP 10 Kips/Kipping Practice 10 Banded Pullaparts 10 Ring Rows Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Use approximately 85% of heavy set from 10.28.16 Hero WOD: “Artie” 20min AMRAP 5 Pullups 10 Pushups 15 Air Squats 5 Pullups 10 Thrusters (95/65) BodyFit:…

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October 28, 2016

Warm Up: 3rds 10 Scap Retractions 10 Banded Pullaparts 3-way Pillar Series Strength: Bench Press Level 1: 3 x 5 (Straight) Level 2: Heavy 5 then 1 MR @ 80% WOD: “What’s It Gonna Be” 3 x on 15min Running Clock 250m Row 18 KBS – American 12 HRPU 6 Pullups *Rest is up to…

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October 25, 2016

CrossFit: Warm Up: Partner Mobility PVC Positions Then 3rds 30 Jumps PA Snatch Warmup Strength: Power Snatch Level 1: Technique Level 2: 4,4,4,4 (Build) WOD: “Open 14.1” 10min AMRAP 30 Double Unders (3:1) 15 Snatch (75/55) BodyFit:050 Warm Up: 4rds 10 Kips/Kipping Practice 10 Goblet Squats 10 Pushups :30 Pillar Hold WOD: 7min AMRAP 7…

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October 24, 2016

Warm Up: Squat Prep 4rds 9 Goblet Squats (AHAP) 6 Strict Pullups 3 Broad Jumps Strength: Back Squat Level 1: 3 x5 (+5) Level 2: 2,2,2 (Build) WOD: “Come Again” 4rds 12 Box Jumps (24/20) 12 Ball Slams 12 Pullups

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October 20, 2016

CrossFit: Warm Up: Chili Up! Trunk: Tabata Situps x 8 WOD: 24 min EMOM Min 1- Calorie Row (:30) Min 2- 10 Pullups Min 3 – Calorie Assault Bike (:30) Min 4- 10 Ball Slams BodyFit: 049 Trunk: Tabata Situps WOD: 30 DB Snatch 30 T2B 30 Double Unders (3:1) 40 Box Jumps (24/20) 40…

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October 18, 2016

CrossFit: Warm Up: 4rds 100m Run 10/10 Single Arm KB Press :30 Pillar Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3,3,3,3,3 (Build) WOD: “Pipeline” Every 5min X 5 400m Run 20 S2OH (95/65) BodyFit: 048 Warm Up: 6min WAMRAP 20 Jumps 15 KBS – American 10 Pushups 5 Ring Rows WOD:…

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January 16, 2014

Today we’re going to retest another WOD from a few months ago, the Alpha 250.  Two ways this can be done: 1) retest exactly as last time (scales and all) and compare your times or 2) push past some of your past scales and see how your times compare.  In the second scenario your time…

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January 17, 2014

In case you are not aware yesterday marked the official beginning of registration for the 2014 CrossFit Open.  If you are unaware of what the Open is it is a worldwide competition for CrossFitters, a way for you to measure yourself against other CrossFitters on a world wide stage.  There are both positives and negatives…

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January 28, 2014

News alert:  Since Mother Nature is deciding to be a frigid old women (literally) we’re going to cancel the 7am class.  Trying to do work when it is -30 outside is ridiculous.  Regular schedule for the rest of the day.   Strength:  Push Press 3X5 (+5) WOD: “Barb” 3rds 20 Pullups  30 Pushups 40 Situps…

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