NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Sunday, January 23rd, 2011

“Suffer on Sunday” come join us for open gym 12:30 pm – 2:00 pm WOD or pick a workout you missed from the past week “Adam Brown”2 Rounds24 DL (295/185)24 Box Jumps (24/20)24 Wall Ball (20/14)24 Bench Press (195/120) that is rx’d24 Box Jumps (24/20)24 Wall Ball (20/14)24 Power Cleans (145/100)

Read More

Saturday, January 22nd, 2011

Partner WOD 100 Squat Cleans (135/95) heavy  (115/75) light – or scale as needed – Each minute starts with 5 burpees, use the remaining time in the minute to do as many squat cleans as possible.  Start the second minute with 5 burpees; squat clean for the rest of the minute.  Continue until 100 squat […]

Read More

Friday, January 21st, 2011

5:30 AM class is on! See you in the early AM! WOD “Mary”20 Minute AMRAP5 HSPU10 Pistols15 Pull-ups

Read More

Thursday, January 20th, 2011

5:30 AM … see you there! WOD 5 Rounds 6 Deadlifts (225/145)12 Burpee Box Jumps (24/20)

Read More

Wednesday, January 19th, 2011

5:30 AM Bright and Early!!!  See you there! WOD 21-18-15-12-9-6-3 Shoulder Press (75/55)Squat Clean (75/55) Then – finish with 500M Row

Read More