April 26th: Nicole

We are getting close to the MURPH FINALS. We look forward to seeing everyone kick some butt on MAY 8th. Some of the new crossfitters have asked how they are going to be able to do this WOD for the first time. We do have a beginners category as well as an intermediate and advanced. We will always have these 3 categories for every challenge so everyone at the gym can compete. We look forward to having you all there!

WOD:

“Nicole”

Run 400m

Max pullups

AMRAP in 20 minutes.

posted: 25 Apr 10   ·   Category: PostsNo Comments

April 25th: OH Squats

Technical:

OH Squat

WOD:

15 OH Squat

5 Rounds

Rest as needed between sets.

posted: 25 Apr 10   ·   Category: PostsNo Comments

April 24th: Good Times

MURPH is coming up. Finals are on May 8th. We want everyone to come out, even if your new and have not attempted it. Our group challenges are a ton of fun and allow all of us to bond over some sweat, cheering, and hard work. On top of that, you get to see how far your fitness has come in 8 weeks. Make sure you check out the details on theUpcoming Event Page.

WOD:

In teams of two…

Tabata! Both people work at the same time, but on two different stations and alternating. For example, one person does pull ups, while the other person does air squats, then they switch. Each person goes back and forth until a total of 8 minutes has been done. Add all your reps for a total score.

Tabata:

Pullps

Air Squats

Rest 3 minutes

Tabata:

Jumps Lunges

Push ups

Rest 3 minutes

Tabata:

Toe To Bar

Ab mat situps

Each team adds all their reps together for a total score.

posted: 24 Apr 10   ·   Category: PostsNo Comments

April 23rd: Run!

WOD:

Sprint 100m

10x

Rest as needed between sets

posted: 22 Apr 10   ·   Category: PostsNo Comments

April 22nd: Hockey Is On

I don’t know if all of you are watching the Stanley Cup Playoffs, but damn are those LA fans loud! They are by far the loudest bunch of fans I have heard so far in this series. I say we take them on when Vancouver gets backs home! Lets be the loudest Canucks we can be:)

WOD:

50 Double Unders

20 Weighted Squats (95lbs/65lbs)

30 Pushups

3 rounds for time.

posted: 22 Apr 10   ·   Category: PostsNo Comments

March 21st: Remember these?

Technical:

Handstands

WOD:

20 Box Jumps

3 HSPU

10 Pullups

AMRAP in 20 minutes.

posted: 21 Apr 10   ·   Category: PostsNo Comments

April 20th: DB Snatch

Technical:

DB Snatch

WOD:

30 DB Snatches (alternate each arm for total of 30)

Run 400m

20 DB Snatches

Run 600m

10 DB Snatches

Run 800m

For time.

posted: 20 Apr 10   ·   Category: PostsNo Comments

April 19th: Bar Workout

Thanks to Joe Cheng for the great Stretching Seminar this past weekend! Now lets lift some weight…check out the WOD for today.

WOD;

Men use 135lbs, Women 95lbs

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

3 Push Jerk

5 rounds for time.

posted: 19 Apr 10   ·   Category: PostsNo Comments

April 18th: Fun Times

One of the biggest things we dislike hearing at the gym is “I can’t.” It is just not good enough for us or for these two gals above. Jane at 61 years old and Karen at 51 years old, who laugh when we say “piggy back your partner down the street.” And that is the kinda attitude we like! There is only “I can” or ” I will.” Thanks for continuing to inspire us gals!

Technical:

Medicine Ball Cleans

WOD:

25 Medicine Ball Cleans

400m Run

4 rounds for time.

posted: 18 Apr 10   ·   Category: PostsNo Comments

April 17th: Team WOD

Team WOD:

In teams of 2…

Run 800m (together)

then 1 person works at a time…

100 Air Squats

100 Double Unders

100 KB Swings

100 V-sits

100 Box Jumps

Then Finish with piggy backing partner to mailbox and back. One person must always be on someone’s back.

For Time

posted: 17 Apr 10   ·   Category: PostsNo Comments