Heavy Burner
Strength Thrusters 5, 5, 5, 5, 5 WOD 5 Rounds of 5 Power Cleans 10 Burpees L3 (155,110) L2 (135, 95) L1 (95, 65) Advanced (185, 135)
Paleo Lecture Next Saturday, Dec 11th. 11AM.
REMINDER! The CrossFit Nutrition Lecture is next Saturday starting at 11am. There is a lot to cover, so you may want to bring some healthy snacks with you. If anyone wants to prepare a Paleo snack for the group please do! The Paleo Challenge begins on January 8th. There will be a $20 entry […]
100 Members!
World Class Fitness in 100 Words “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, […]
PR city
If you haven’t received your key tag yet, inquire with one of the coaches. By scanning in before each class, we are able to can keep track of our class sizes in an effort to continually improve our services. It’s great to see everyone making great strides. We’ve had some big PR’s this past month […]
“Helen”
Strength Deadlift 3-3-3-3-3 WOD “Helen” 3 Rounds 400m Run 21 Swings (1.5/1) 12 Pull-ups **If it is raining we ill be substituting 500m rows** Our goal is to work to do each WOD in the least amount of time possible, with as little modifications as possible. The key to fitness is intensity. Very often, the […]
Tuesday
The tendency during Olympic lifts is to focus on the jump and shrug, which is important, but the footwork is often neglected. Your starting and finishing foot position play a major part in the efficiency of the lift. Below is an excerpt from an article by Coach Bergener in the CrossFit Journal. “The […]
Journaling
What makes CrossFit very different than most other fitness programs is that the result is measurable. In a few weeks we will be selling WOD books. The purpose of WOD books are to track progress. Since many of you just started CrossFit in the last month or two, you are still learning movements and trying […]
It’s always better when we’re together
WOD With a partner, 3 rounds of: 20 Pull-ups 30 Burpees 40 Swings (1/1.5) 50 Wallballs (20/14) 60 Box Jumps (24/20) then Row a 2k Only one person works at a time, and you must finish the reps from one exercise before moving on to the next. You can partition the reps and the rowing […]
We are following a normal schedule today. Come in and play!
Strength Snatch 3-3-3-1-1-1 WOD Row 500m then 5-4-3-2-1-2-3-4-5 Snatches (full squat) Handstand Push-ups Row 500m Level 3 (115,75) Level 2 (95,65) Level 1 (65,45) Adv (135,95) **Clapping push-ups or regular push-ups can be substituted for HSPUs. You can also attempt HSPUs with several abmats or banded assistance.**