08.28.13

WOD
For Time
1000m Run
30 Ball Slams (12lbs to 20lbs)
1000m Run
30 Box Step Ups (65lbs-18"/95lbs-20")
1000m Run
30 Sit Ups
1000m Run
30 Lunges (65lbs/95lbs)
1000m Run
30 One Arm Snatches (35lbs/53lbs) - 15 each arm
1000m Run

08.27.13

WOD

For Time

30 Wall Balls (14lbs-9'/20lbs-10')
25 HRPU
20 C2BPU
15 Jumping Squats
10 Burpees
15 Jumping Squats
20 C2BPU
25HRPU
30 Wall Balls (14lbs-9'/20lbs-10')

08.26.13

WOD

5 Rounds For Time

5 Power Cleans (120lbs/185lbs)
20 Double Unders

Classes this Saturday Aug. 31 will be cancelled. Instead join us out at Echo Dale at 10:30 am for some fun filled family time and a Paleo Potluck. Bring your favorite dish and come out for a good time! Monday Sept 2 all classes will be cancelled. Please enjoy your long weekend and we will see you all Tuesday!

08.25.13

We will be changing our On Ramp program scheduling starting in September. If you have any family or friends who are looking at starting CrossFit please make them aware that they must complete the On Ramp Program before they can enter into our regular classes and also that the schedule will be changing. We will also be requiring that people register for the On Ramp. We will be posting the new schedule at some point this week!
Thanks!

08.23.13

WOD

Partner Workout

20 Min AMRAP

10 Partner Tire Flips Plus Jump Through
10 Deadlifts (305lbs/405lbs)
10 Sit Ups/Wall Ball Toss
100m Carry (50m each partner) - 35lbs/45lbs each hand

08.22.13

WOD

"Fithy Fifties"

50 Reps of every movement

Box Jumps (20"/24")
Jumping Pull Ups
Kettle Bell Swings (26lbs/44lbs)
Walking Lunges
Knees To Elbows
Push Press (35lbs/45lbs)
Back Extensions
Wall Balls (14lbs-9ft/20lbs-10ft)
Burpees
Double Unders

08.20.13

WOD

21-18-15-12-9

Double Unders
Toes To Bar
Kettle Bell Snatches (35lbs/44lbs)


We will be hosting an Olympic Lifting Seminar September. 21, 2013. Registration is now open and the cost will be $115/person which will involve a 7 hour seminar. Our special guest that we are super excited to have in our facility is Glen Hutchinson!

The ultimate goal is to encourage a hands on environment in which each participant will learn the technical aspects of the snatch and clean and jerk with the ability to perform them with actual training loads. You will not become an expert from one day, but you will have the opportunity to take a step closer to reaching your Olympic Weightlifting goals whether that is on a platform, in a WOD or as coach. The seminar serves as a complete introduction to someone who is new to Olympic Lifting, as well as a detailed continuing education for seasoned lifters. Everyone is welcome! There is a cap of 20 people so sign up early!

08.19.13

WOD

2 Rounds For Time

10 Push Ups
100m Run
15 Air Squats
100m Run
20 Push Press (35lbs/45lbs)
100m Run
25 Wall Balls (14lbs-9ft/20lbs-10ft)
100m Run

08.14.13

WOD

5 Rounds For Time

21 Sit Ups
14 KBS (44lbs/62lbs)
7 Deadlifts (200lbs/305lbs)

08.13.13

WOD

3 Rounds For Time

50 Double Unders
20 Front Rack Standing Lunges (75lbs/115lbs)
25 Burpees

08.12.13

WOD

8 Rounds For Time

5 Power Cleans (95lbs/135lbs)
5 Pull Ups
5 Box Jumps (20"/24")
10 Air Squats

08.08.13

WOD

for time

1000m Run
30 Push Ups
1000m Run
30 Kettlebell Swing (35lbs/53lbs)
1000m Run
30 Toes To Bar
1000m Run
30 Box Jump Overs (20"/24")
1000m Run

08.07.13

WOD

3 Rounds for time

30 Pull Ups
20 Back Squats (65lbs/95lbs)
10 Should to Over Head (65lbs/95lbs)

08.06.13

WOD

4 Rounds for time

8 Cleans (65lbs/95lbs)
10 Box Jump Burpees
100m Run

08.05.13

WOD

4 Rounds For Time

7 Snatches (95lbs/135lbs)
55ft Hand stand walk
30 Sit Ups
7 Hand Release Push Ups