Wednesday, September 30, 2009

Thursday October 1 09

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

October Incentive Program

We're moving to a bigger and better location, and we are looking to grow our membership into our new space.

We need your help to get the word about CrossFit out there! So as an incentive for the month of October, any friend you bring in for a workout will get you 5% off your next month's dues.  So if you bring in 20 friends - your next month is free!

Rules:

Your friend must participate in the WOD

Your friend must be a first time visitor

Tuesday, September 29, 2009

Wednesday September 30 09

"Lizzie"

12 9 6 3
Power Clean
Ring Dips

Monday, September 28, 2009

Tuesday September 29 09 W

Focus on technique.

Max reps cleans in 15 minutes for total weight moved.

Sunday, September 27, 2009

Monday September 28 09 Wg

10 rounds of:

12 Burpees

12 Pull Ups

Sunday September 27th 09

"Grindy"

5 rounds cindy

10 Clean and Jerks 135#/95#

3 Rounds for time

Saturday, September 26, 2009

Saturday September 26 09

Fight Gone Bad

8:00 A.M -1:00 P.M

Friday, September 25, 2009

Friday September 25 09



5 Pull Ups

5 B/W Dead Lifts

5 Pull Ups

5 B/W Dead Lifts

Rest 1 min

7 rounds.

Thursday, September 24, 2009

Thursday September 24 09 GW

5 Pull Ups

5 B/W Dead Lifts

5 Pull Ups

5 B/W Dead Lifts

Rest 1 min

7 rounds.

Wednesday, September 23, 2009

Wednseday September 23 09 MG

Kelly

Run 400M

30 Box Jumps

30 Wall Ball

5 rounds

Monday, September 21, 2009

September 22 09 W

Snatch

1-1-1-1-1-1-1

Sunday, September 20, 2009

Monday September 21 09



Max rounds in 20 min of:

5 Burpies

7 KB Swings

9 Squats

Sunday September 20th 09

10 Tire flips (5 if using the big tire)

200m uneven farmer's walk

4 Rounds for Time:

10 Pull Ups

15 Burpees

20 Wall Ball

Wanted everyone to get a taste of yesterdays WOD.. but they didn't get the help from a teammate :(

Saturday, September 19, 2009

Saturday September 19 09



Tasks:

TBA

Wheelbarrow, shovel, gravel.

Friday, September 18, 2009

Good luck at the Element Games tomorrow everyone. Hope to see you in the afternoon.

Friday September 18 09 MGW



800M

30 K2E

30 Box Jumps

30 D/U's

400M

25 BW Deads

25 Squats

25 Pull Ups

400M

30 Dips

30 Wall Ball

30 Shoulder Press

800M

Wednesday, September 16, 2009

Thursday September 17 09 G



Cindy

5 10 15

Pull Up

Push Ups

Squats

Max rounds in 20 min.

Tuesday, September 15, 2009

Wednesday September 16 09



Dead Lift

1 1 1 1 1 1 1

Monday, September 14, 2009

Tuesday September 15 09 WM



With a partner

5 rounds alternating

1 minute each of

Shoulder Press 45#

Kettle Bell Swings

Sunday, September 13, 2009

Monday September 14 09 GM



6 rounds for time of:

Run 400 meters
25 Burpees

Sunday September 13th 09



Weight day!

Pick an exercise

3-3-1-1-1-1-1

Saturday, September 12, 2009

Saturday September 12 09



"Helen"
400m Run
21 KB Swings
12 Pull Ups
3 Rounds for Time

Thursday, September 10, 2009

Friday September 11 09 WG



5 rounds for time of:

7 Deadlifts 315 lbs
21 Knees To Elbows

Wednesday, September 9, 2009

Thursday September 10 09 WG



"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Tuesday, September 8, 2009

Paleo made simple and fun

http://www.youtube.com/watch?v=uCFZoqmKf5M

http://www.youtube.com/watch?v=wGXep32_qiI&feature=related

Wednesday September 9 09 WMG



Four rounds for time of:

100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Tuesday and Thursday Classes 7:30pm?



I would like to move the Tues and Thurs classes up an hour. 7:30 - 8:30pm. Any issues please let me know.

Monday, September 7, 2009

Tuesday September 8 09 G



This is not Tabata anymore!

8 rounds of:

20 Pull ups

20 Push ups

20 Sit Ups

20 Squats

Sunday, September 6, 2009

Monday September 7 09



Mac is running the show. Classes at 5 and possibly 6 only.

Sunday September 6 09



Looking for a volunteer to run a Monday class at your convenience. Also, we need one more male participant for the CrossFit Element Challenge to round out our second team. You need to be registered by Monday night 12 pm. Let me know ASAP!

Saturday, September 5, 2009

September 6 09 GW



3 rounds of:

30 Push Ups

Tire flips 100'

30 Squats

Saturday September 5 09 W



Olympic Lifting/Skill Day

Come on in and work on something you suck at.  At 10:00 Jeremy will be leading the O lifting Class

Thursday, September 3, 2009

Friday September 4 09 MG

Annie

50 40 30 20 10

Double Unders

Sit Ups

Wednesday, September 2, 2009

Thursday September 2 09 WGM

10 9 8 7 6 5 4 3 2 1

SDHP

Pull Ups

Between each set of reps run 200M

Wednesday September 2nd 09

3 Reps, Snatch

5 Reps, Overhead Squats

7 Reps, Push Ups

As Many Rounds As Possible in 20 minutes