The Website

The website will be undergoing some significant changes in the days/weeks ahead.  Please bear with us while we get it straightened out.  The Facebook page and Wodify should be uneffected though.  Thank you for understanding.

2.15.13

WOD

Warm-Up / Skills

Run 800
PVC passthrough
10 OHS
high knee pull stretch complex
3 rounds
10 pull ups
12 dips
15 hip ext.
Run 800

View Public Whiteboard

“The Chief”

Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats

Rest 1-minute. Repeat for a total of 5 cycles.

Result Type: AMRAP
Male Rx: 135 lbs
Female Rx: 95 lbs

2.15.13

WOD

Warm-Up / Skills

Run 800
PVC passthrough
10 OHS
high knee pull stretch complex
3 rounds
10 pull ups
12 dips
15 hip ext.
Run 800

View Public Whiteboard

“The Chief”

Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats

Rest 1-minute. Repeat for a total of 5 cycles.

Result Type: AMRAP
Male Rx: 135 lbs
Female Rx: 95 lbs

2.14.13

WOD

Warm-Up / Skills

Run 800 m
PVC Passthrough
10 OHS – hold at the bottom for 10 secs
2 rounds
10 dips
10 knees to elbows (not a typo)
10 squats

View Public Whiteboard

Strength

Exercise: Turkish Get Up/lbs
Reps: 1Rm
Comment: this is to be done with perfect form. If you can’t do it right, you can’t do it.

Metcon

5 rounds
10 wall balls (20/16)
20 grasshoppers (one touch to each side = 1 rep)
30 double unders.

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

2.13.13

WOD

Warm-Up / Skills

2 Min DU/SU
PVC passthrough
10 OHS
High Knee Pull Stretch Complex
handstand stretch
squat stretch

View Public Whiteboard

Strength

Exercise: Deadlift/lbs
Reps: 3RM
Comment: do a few warmup sets and work up to 3 RM

Metcon

Row 500
25 box jumps (24/20)
50 knees to elbows
75 push ups
100 sit ups
Row 500

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Living Social

To those folks checking us out from the Living Social ad, please feel free to call us and schedule a time to come by and see for yourself why CrossFit is one of the fastest growing sports in the world.  We would be happy to show you why CrossFit is for you too.  We look forward to seeing you.

2.11.13

WOD

Warm-Up / Skills

500m Row
PVC passthroughs
10 OHS
high knee pull stretch complex
2 rounds
10 pull ups
10 hip ext
10 lunges (each leg)

View Public Whiteboard

Strength

Exercise: Shoulder Press/lbs
Reps: 3x3x3x3x3

Metcon

12 Minute
5 burpees
10 KTB swings
15 Squats

Result Type: AMRAP
Male Rx: 53 lbs
Female Rx: 35 lbs