NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Tuesday July, 12 2011

Due to the weather, the evening class performed “Cindy” (the 20 min AMRAP version) last night.  Thanks for being understanding guys! WOD:Thruster Max 5-3-3-1-1 Then4 Rounds100m Farmer Carry (53/35 each hand)10 Hang Snatch (95/65)30 Sit Ups

Read More

Monday July 11, 2011

WOD3 Rounds5 Rounds of Cindy*400m Run *Cindy is 5 Pull Ups, 10 Push Ups, 15 Squats “The highest reward for a man’s toil is not what he gets for it, but what he becomes by it.”– John Ruskin

Read More

Part of my CrossFit Journey by: Sage Burgener (that’s right, Coach Burgener’s daughter)

Here is the whole article for you to read: http://sageolylifting.blogspot.com/2011/07/part-of-my-crossfit-journey.html But I’ll just give you a taste here:Crossfit is a funny thing. It makes me feel like I’d rather jump into shark infested waters then finish this workout. And then in a matter of seconds, I’m contemplating punching those sharks in the face cause I’m […]

Read More

Friday, July 8th, 2011

HAPPY HAPPY HAPPY BIRTHDAY!!!! Brandy! Adam! and Brian! *Special Double Under warm up to celebrate “Mr. DU’s” bday today. Be ready 5:30PM class! Strength: Push Press3 x 70%3 x 80%3 or more x 90% THEN for time: 3 Rounds12 Front Squats (135/95)12 Burpee Pull-ups  

Read More

Thursday, July 7th, 2011

HAPPY BIRTHDAY DAVE FOOS! Strength: Deadlift3 x 70%3 x 80%3 or more x 90% THEN: Run 800M30 Snatch (115/85)Run 800M

Read More