We Will Be Closed Thanksgiving Day

NEW TO CROSSFIT?

An introduction program is ABSOLUTELY ESSENTIAL for CrossFit. The variety of movements and eventual intensity in some CrossFit workouts require appropriate coaching and exposure for safety and efficacy. Our intro course is called FOUNDATIONS ON-RAMP, and is designed for individuals who want to train in our group CrossFit classes. Each FOUNDATIONS ON-RAMP class includes a warmup, skill review, movement instruction and screening, workout, cool-down and time for questions; all with a dedicated Coach. Emphasis is on movement assessment and technique proficiency. Athletes receive a gradual exposure to the intensity levels experienced in our group classes.

For more information click on the Getting Started link.

Friday, November 28, 2014

Friday 141128

Complete as many reps a possible:
0-2:00 minutes
10 Thrusters
10 Lateral Bar Jump Burpees
2:00-4:00 minutes
12 Thrusters
12 Lateral Bar Jump Burpees
4:00-6:00 minutes
14 Thrusters
14 Lateral Bar Jump Burpees
6:00-8:00 minutes
16 Thrusters
16 Lateral Bar Jump Burpees
8:00-10:00 minutes
18 Thrusters
18 Lateral Bar Jump Burpees
Continue until you fail to complete all reps in the two minutes.

Thursday, November 27, 2014

Thursday 141127

Closed For Thanksgiving. We will see you tomorrow at our regularly scheduled times.

Wednesday, November 26, 2014

Wednesday 141126

"Son of Pet Rock"
Three Rounds For Time:
20 KB goblet squats
20 KB cleans, 10 right/10 left
20KB Russian swings
20 KB sit-ups, holding KB at the chest.
KB Walking Lunges, 20 steps
Men use a 55lb KB. Women use a 35lb KB.

Tuesday, November 25, 2014

Tuesday 141125

For Time:
Row, 25 calories
25 Box jumps (men 24 inch/women 20 inch)
25 Push press (men 115lbs/women 85lbs)
25 Wall balls (men 20lbs/women 14lbs)
25 Ring Dips
25 Wall balls (men 20lbs/women 14lbs)
25 Push press (men 115lbs/women 85lbs)
25 Box jumps (men 24 inch/women 20 inch)
Row, 25 calories

Monday, November 24, 2014

Monday 141124

Strength:
15 minutes to establish a 1 RM Snatch High Pull + Snatch
WOD:
For Time:
Run 200 Meters
5 Overhead Squats (men 135lbs/women 95lbs)
5 Chest To Bar Pull-ups
Run 200 Meters
10 Overhead Squats (men 135lbs/women 95lbs)
10 Chest To Bar Pull-ups
Run 200 Meters
15 Overhead Squats (men 135lbs/women 95lbs)
15 Chest To Bar Pull-ups
Run 200 Meters
20 Overhead Squats (men 135lbs/women 95lbs)
20 Chest To Bar Pull-ups

Sunday, November 23, 2014

Sunday 141123

Olympic weightlifting. Gymnastics skills. Make up a missed WOD.

Saturday, November 22, 2014

Saturday 141122

Four Rounds:
90 seconds: Max rep hang power snatch (men 95lbs/women 65lbs)
90 seconds: Max rep push-ups
90 seconds: Row for max calories
Rest 90 seconds
Your score is the total of the hang power snatch and pushup reps and calories rowed.

Friday, November 21, 2014

Friday 141121

For Time:
15-12-9 reps of:
Hang Squat Clean To Overhead (men 135lbs/women 95lbs)
Chest To Bar Pull-ups

Thursday, November 20, 2014

Thursday 141120

Strength:
Dead-lift
5-5-5
WOD:
For Time:
Run 200 meters with a medicine ball
20 Walking lunges holding medicine ball overhead
30 Medicine ball clean - wall ball shots
40 Medicine ball sit-ups (medicine ball touches the floor above the head and between feet on each rep)
30 Medicine ball clean - wall ball shots
20 Walking lunges holding medicine ball overhead
Run 200 meters with a medicine ball
(Men use a 20lb medicine ball. Women use a 14lb medicine ball)

Wednesday, November 19, 2014

Wednesday 141119

WOD 1:
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
WOD2:
5 Rounds For Max Reps On Each Round:
30 seconds: Burpees (No jump. Get to the ground and back to standing as quickly as possible)
Rest 30 seconds.