NEWS, BLOG & WORKOUTS

No Open gym tomorrow, we will be re organizing some stuff in the gym. Monday we will run class from 10am-1200 with workout heats starting at 1030 and 1130.

Partner WODTeams of 2 – team members alternate exercises 10 Rounds7 HSPU7 Thrusters (135/95)7 K2E7 Deadlifts (275/205)7 Burpees (6 pt)7 SDHP (135/95)7 Ring Dips

“Helen Ladder”WOD from the 2010 CrossFit Games 1200m Run63 Kettlebell Swings (53/35)36 Pullups800m Run42 Kettlebell Swings (53/35)24 Pullups400m Run21 Kettlebell Swings (53/35)12 Pullups “Happiness hates the timid.  So does science.”  Eugene O’Neill

Samantha (my 9-year-old gymnast) has been trying to help me with handstands, I asked her to give me “tips” I could pass on… – Keep your head in (neutral)– Squeeze your butt and point your toes– Keep your legs together and straight– Hold your core tight– Do not arch your back– Lock your arms (shoulders […]

FINISH UP THOSE SIT-UPS!!! June challenge is coming to a close!  Strength Work: Shoulder Press5 x 65% 5 x 75% 5 or more x 85% Then…15, 12, 9, 12, 15Thrusters (75/55)Burpees “It’s not the load that breaks you down, it’s the way you carry it.” – Lena Horne, Singer