November 01, 2013

WOD:

"Jackie"

1000 Meter Row

50 Thrusters (45lb)

30 Pull Ups

Happy Birthday Amy!!!

October 31, 2013

Strength Day:

Overhead Squat

3-3-3-3-3

Push Press

5-5-5-5-5

On The Minute X 16

Odd - 5-10 Toes to Bars

Even - 30 Double Unders

Overhead Squat Mobility

October 30, 2013

Strength:

Clean

2-2-2-2-2

WOD:

30 Thrusters (115/75)

50 Burpees

70 Walking Lunge Steps

How to memorize a shuffle deck of cards in 60 seconds - Tim Ferriss

Level 1 Skill - Thruster

October 29, 2013

Morning Mobility

Strength:

Deadlift

3-3-3-3 @85

WOD:

4 Rounds

1 Minute Max cal row

1 Minute Max Box Jumps

1 Minute Max Wall Balls

1 Minute Rest

October 28, 2013

Good Bye!

Strength:

Back Squat

3-3-3-3

WOD:

21-15-9

Power Clean (135/95)

Toes to Bar

Level 1 Skill - Power Clean

October 27, 2013

Today is the last workout at the Live Well!!!

WOD:

Surprise WOD from the trainer (hint: it depends on the weather)

It's ready!

October 26, 2013

Strength:
Sumo Deadlift
3-3-3 @85%

Skill:
Handstand Push-ups

WOD:
50 Push Press (75/45)
50 Box Jumps

50 Burpees

Team USA trains for the CrossFit Invitational

"You are never going to get better if you don't train with other people"

-Jason Khalipa-

October 25, 2013

WOD:

"Isabel"

30 Snatches for Time

10 Minute time cap

Please take a look at schedule and notice the time changes for our new location. We are pumped for it. 

Learning after exercise - How exercise helps our brain!!

October 24, 2013

Reminder that we start classes at 1121 John Counter Street on October 28

Strength:
Back Squat
1-1-1-1-1

WOD:
6 Rounds
10 Front Squat (95/65)
10 Kettlebell Snatch Left Arm (53/35)
10 Kettlebell Snatch Right Arm (53/35)

October 23, 2013

A beautiful morning at Memorial Centre

Strength:

Strict Press

1-1-1-1-1

WOD:

5 Rounds

5 Deadlifts (225/185)

10 Burpees

20 Air Squats

Today is the last morning of the Endurance WOD at Memorial Park. We will be moving it to indoors to our gym on Wednesday mornings.The class will consist of a strength piece and then an high intensity interval metcons that will most likely include rowers. Hope to see you out!!!

October 22, 2013

Strength:

Pull Ups

6-6-6-6-6

Ring Dip

8-8-8-8-8

WOD:

Thruster

10-8-6-4-2

Kettlebell Swing

50-40-30-20-10

We will be adding a Beginner Class starting in the new location. These classes will be for people who have been doing CrossFit for less than 6 months and want to practice the skills. They will be on Monday's and Wednesday nights at 6:15 PM. The WOD's will be adjusted also to to focus more on technique.

October 21, 2013

The pull up rig is waiting for you!!!

Strength:

Front Squat

15 Minutes to achieve 1 rep max

WOD:

5 Rounds

10 Power Clean (135/95)

15 Push Ups

Embracing IMF (Intermittent Media Fasting): Tips for Intermittent Fasting with your social devices

October 20, 2013

Saturday morning throwdown

Strength:

Push Press

3-3-3-3-3

WOD:

50 Wall Balls

30 Box Jumps

30 Wall Balls

20 Box Jumps

10 Wall Balls

10 Box Jumps

October 19, 2013

Strength:

Cleans

3-3-3-3-3

WOD:

8 Minute AMRAP

6 Front Squat (155/115)

8 Box Jumps

12 Double Unders

October 18, 2013

WOD:

"Grace"

30 Clean and Jerks for time

Ten minute time cap!

Then at the ten minute time cap

"Helen"

3 Rounds

21 Kettlebell Swings

12 Pull-Ups

Hey Everyone, please click on the link below to fill out a survey about our schedule for our new location. Moving date will be October 28. 

Survey for the schedule

October 17, 2013

Strength:

Deadlift @ 80%

5-5-5-AMRAP

WOD:

3 Rounds for reps

1 Minute of each movements

Push Jerk (135/95)

Pull Up

Sumo Deadlift High Pull (115/85)

1 Minute Rest

Posture and Overhead Squats

October 16, 2013

I love Burpees 

Strength:

Split Jerk

1-1-1-1-1

WOD:

10 Minute AMRAP

3 Overhead Squat

3 Box Jumps

3 Push Ups

Increase by three every round

Example: 3 OH squats, 3 box jumps, 3 push ups, 6 OH squats, 6 box jumps, 6 push ups....

October 15, 2013

Strength:

10 Rounds X OTM

3 Power Clean

Back Squat 

20 Rep Max

WOD:

10 Rounds X OTM

20 Kettlebell Swings

October 12, 2013

Strength:

Overhead Squat

5-5-5-5-5

WOD:

8 Minute AMRAP

8 Deadlift (185/135)

12 Push Ups

The Negative Effects of Being Hyperconnected

October 11, 2013

Strength:

Turkish Get Up

5-5-5

WOD:

"Embrace the Suck"

20 Minute AMRAP

5 Thrusters (95/65)

7 Hang Power Cleans (95/65)

10 Sumo Deadlift High Pull

Compare to June 21

October 10, 2013

Strength:

Every Minute on the Minute X 16

Odd - 5 - 10 strict pull-ups

Even - 5 -15 push ups

WOD:

50 Kettlebell Swings

Then

21-15-9

Wall Balls

Burpees

Competing and Training: The Difference

October 09, 2013

Strength:

Sumo Deadlift

3-3-3

WOD:

20 Walking Lunge

50 Double Unders

20 Walking Lunge

40 Double Unders

20 Walking Lunge

30 Double Unders

20 Walking Lunge

20 Double Unders

20 Walking Lunge

10 Double Unders

October 08, 2013

Strength:

Every minute on the minute for 10 minutes

5 Front Squats

WOD:

3 Rounds

10 Shoulder to Overhead (115/85)

20 Box Jumps (24/20)

30 Air Squats

October 07, 2013

CrossFit Limestone at Run for the Cure

Strength:

Power Snatch

3-3-3-3-3-3

Clean Pulls

3-3-3-3

WOD:

3 Rounds

10 Kettlebell Push Press

15 Double Kettlebell Swings

October 05, 2013

7 Rounds

First Minute

Max Reps Thrusters (115/75)

Second Minute

200 Meter Run

Third Minute

15 Kettlebell Swings (53/35)

We finally will be moving to a new location!
It is on John Counter Street just off of Division. it is only 8 minute drive from downtown. We are hoping to be moved into the new location by end of October. 

Photo of our new location

October 04, 2013

Skill:

Handstand Push-Up

WOD:

"D.T"

5 Rounds

12 Deadlift (155)

9 Hang Power Clean (155)

6 Push Jerks (155)

Click here for the original post of this Hero WOD

October 03, 2013

Strength:

Push Press

5-5-5-5-5

WOD:

Tabata Something Else

8 Rounds of :20 work and :10 rest

Kettlebell Snatch Right Arm

Kettlebell Snatch Left Arm

Squat

Push Up

We will be adding Sunday classes starting October 20.

October 02, 2013

Strength:

3 Rounds

On The Minute

First Minute - 2 Power Cleans

Second Minute - 4 Power Cleans

Third Minute - 6 Power Cleans

Repeat for two more rounds

Snatch Press

2-2-2-2-2

WOD:

8 Minute AMRAP with partner

One partner runs 200 meters, other rest.

The Functional Movement Screen