03.08.13

WOD

Chipper
15 Sprints Farmer Carry 80lbs/50lbs
15 KBS 62lbs/44lbs
15 Turkish Get Ups 53lbs/35lbs
15 Power Cleans 135lbs/85lbs
15 Wall Ball 20lbs/16lbs
15 Back Squats 135lbs/85lbs
15 T2B
15 Ring Push Ups
15 Split Jumps
15 Cal Row
15 Dumb bell thrusters 45lbs/25lbs


Clear your mind of can’t. -Samuel Johnson

CrossFit Open 13.1

Workout 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 Burpees
Max rep Snatch, 210 / 120 lbs

Good Luck to all our athletes, we are so proud of you!! Kick some butt! 

03.06.12

WOD

12 Min Amrap  
40 Air Squat
30 Sit Ups
20 Double Unders
10 Push Ups
5 Pullups 

The CrossFit Open has begun. We have 15 athletes from GasCity CrossFit Competing. Here we go, first workout is announced.

 

03.05.13

WOD

9x Kettle Bell Thrusters 53lbs/35lbs
9x K2E
10x Sprints 
18x Kettle Bell Thrusters 53lbs/35lbs
19x K2E 
10x Sprints 
9x Kettle Bell Thrusters 53lbs/35lbs
9x K2E

Are You Ready for the Games? We are. First workout announced tomorrow.

 

 
   
 

03.05.13

WOD

5 Rounds
20 OH Walking Lunges (10 each leg) 95lbs/35lbs
10 Box Jumps 24"/20"
10 Chest to Bar Pull Ups

"Performance is directly correlated with intensity. 
                      Intensity is directly correlated with discomfort."-Unknown

Nutritional Class-Success

Thanks for Everyone who came out today to the Nutritional Class. We had a great turn out! I hope you enjoyed the class and learn't a few things. If you have any questions, please feel free to contact us at anytime. We will be having a Paleo Challenge after the Easter Holidays, so do your research and get ready :-) Thanks from 2Paleo Mama's

Hand Maintenance

Remember to take care of those hands and cut your calluses. 

Here is some great Hand Maintenance information to check out. http://cffhhands.blogspot.ca/