Crossfit: March 18th

One last chance to do WOD #4 from 7:30am to 9:30am this morning

Technical:

Sumo Deadlift High Pull

WOD:

21-18-15-12-9-6-3

Sumo Deadlift High Pull (30kgbar/43kgbar)

Burpees

For Time

posted: 17 Mar 12   ·   Category: PostsNo Comments

Crossfit: March 17th

Happy St. Patrick’s Day!

Everyone has been doing great on the OPEN WOD #4 . You guys have really pushed your limits and seen great things! Keep up the great work. We will be holding WOD#4 again on Sunday from 7:30am-9:30am.

Testing:

400m RUN

WOD:

“Lynne”

Bodyweight Bench Press

Pullups

5 rounds for max reps

posted: 16 Mar 12   ·   Category: PostsNo Comments

Crossfit: March 16th

Bring it on! Crossfit OPEN WOD #4! Click here for the link to the STANDARDS VIDEO.

Congratulations to Bryan who got his 400lbs Deadlift.

WOD:

15o Wall Ball (14lbs/20lbs)

90 Double Unders

30 Muscle Ups

AMRAP 12 minutes

posted: 15 Mar 12   ·   Category: PostsNo Comments

Crossfit: March 15th

Congratulations to our following clients reaching some new Personal Bests and Goals. Boris gets 4 muscle ups, Sunita PB’s in the Deadlift, and Kathy gets a RX women’s box jump! The CF MOM’s class all get their handstands today! Bring on OPEN CROSSFIT WOD #4. Wow it looks like fun!

Technical:

Hang Power Snatch

Strength:

3 Hang Power Snatch

Build to heavy 3 reps on 6 sets

WOD:

2 min row for calories

1 minute rest

2 minute box jumps

1 minute rest

3 sets for total reps and calories

posted: 14 Mar 12   ·   Category: PostsNo Comments

Crossfit: March 14th

Crossfit OPEN WOD # 4 is being posted tonight at 5pm!

Just a reminder that we now have a 4:30pm regular Crossfit class on Thursdays. We hope to see some of you there tomorrow.

Technical:

Handstands

Negative HSPU, walking, free standing etc

WOD:

5 HSPU

10 Situps

15 Lunges

AMRAP 20 minutes

posted: 13 Mar 12   ·   Category: PostsNo Comments

Crossfit: March 13th

Derek gets his kipping pull-ups and pops out 15 in a row! Awesome work!

Just a reminder that we have a NEW 7:30pm class tonight.

Strength:

3 Deadlift

Build to a heavy 3 reps in 5 sets

WOD: With Dumbells

10 Dead lift (25lbs/35lbs)

10 Power Clean

10 Push Jerk

5 rounds for time

posted: 12 Mar 12   ·   Category: PostsNo Comments

Crossfit: March 12th

NEW SCHEDULE THIS WEEK!: We are adding Tuesdays at 7:30pm and Thursdays at 4:30pm. In addition, if you want to see Dieter on Monday evenings for Olympic Lifting please make sure to sign up online here.

Great job to everyone on CROSSFIT WOD OPEN #3! What is #4 going to be!!!

Strength:

3 Back Squat

Build to heavy 3 reps in 6 sets

WOD:“HELEN”

400m Run

21 KB Swings

12 Pullups

3 rounds for time.

posted: 11 Mar 12   ·   Category: PostsNo Comments

Crossfit: March 11th

Just a reminder that clocks move forward an hour on Sunday, March 11th at 2am. So if you plan on coming to re-do the CROSSFIT WOD OPEN #3, please make sure to change your clocks:) We will be holding WOD 3# from 7:30am-9:30am. See you there!

Technical/Practice:

Hollow Rock

Hold for total of 3 minutes

WOD:In Teams of 2

150m Row

3 Manmakers (20lbsDB/30lbsDB)

Tag your partner

AMRAP 20 minutes

posted: 10 Mar 12   ·   Category: PostsNo Comments

Crossfit: March 10th

Congratulations to Marie and Darcy who have moved into our regular Crossfit Classes.

We will be holding CROSSFIT OPEN WOD #3 on Sunday from 7:30am to 9:30am.

Strength:

5 Deadlift

Build to heavy 5 reps in 4 sets

WOD: (go over SDHP technical)

“Tabata”

Row

1 minute rest

Sumo Deadlift High Pull (55lbs/75lbs)

1 minute rest

Wall Ball

1 minute rest

Take the lowest score from all 3 exercises

posted: 9 Mar 12   ·   Category: PostsNo Comments

Crossfit: March 9th

Just a reminder that we have made some changes to our Class Schedule. This starts next week. Take a moment to check it out here.

CF OPEN WOD #3 is here and will be held in all regular Crossfit Classes today. These classes are open for all our members. Even if you did not sign up for the competition, so get your butts down here! ** If you feel the need to drop weight then please do not attend 10am or Noon classes. Thank you**

Crossfit OPEN WOD #3:

15 Box Jumps (20in/24in)

12 Push Press (75lbs/115lbs)

9 Toe To Bar

AMRAP 18 minutes

Check out the STANDARD’s for the workout here

posted: 8 Mar 12   ·   Category: PostsNo Comments