"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Wednesday, September 30, 2009
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
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
Monday, September 28, 2009
Sunday, September 27, 2009
Saturday, September 26, 2009
Friday, September 25, 2009
Thursday, September 24, 2009
Wednesday, September 23, 2009
Monday, September 21, 2009
Sunday, September 20, 2009
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 :(
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
Friday, September 18, 2009
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
Tuesday, September 15, 2009
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
Saturday, September 12, 2009
Thursday, September 10, 2009
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
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
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
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
Wednesday, September 2, 2009
Wednesday September 2nd 09
3 Reps, Snatch
5 Reps, Overhead Squats
7 Reps, Push Ups
As Many Rounds As Possible in 20 minutes
5 Reps, Overhead Squats
7 Reps, Push Ups
As Many Rounds As Possible in 20 minutes
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