November 08, 2013

Strength:

Turkish get Up

3-3-3

WOD:

"Pain Cave"

3 Rounds

500 Meter Row

8 Power Clean (155/115)

12 Burpees

Rest Two Minutes

Record your rounds and post to comments

Sociable at the gym on Saturday November 16. We are celebrating the new location, Barbell Club PR's and Bonnie taking "a leave of absent". It will be a potluck starting at 7:00 PM with BYOB. 

November 07, 2013

Strength:

Strict Press

5-5-5-5-5

WOD:

Tabata

8 Rounds of 20 seconds o work followed by 10 seconds of rest.

Row for meters

Double Unders

Toes to Bar

Air squats

Top Ten Mistakes CrossFitters Make

November 06, 2013

Congratulations Kira on the NYC Marathon

Strength:

6 Rounds 

On The Minute 3 Hang Power Snatch

Back Squat

5-5-5

WOD:

2 Rounds

4 Minute AMRAP

10 Thrusters (95/65)

15 Sit-Ups

Rest 2 Minutes

Level 1 Skill - Power Snatch

November 05, 2013

Strength:

Power Clean

3-3-3-3-3

WOD:

3 Rounds for Time

40 Kettlebell Swings 

30 Wall Ball

20 Burpees

10 Pull-Ups

November 04, 2013

Strength:

Deadlift

5-5-5-5-5

WOD:

10-9-8-7-6-5-4-3-2-1

Front Squat (95/65)

Push Press (95/65)

Leve1 1 Skill:

Front Squat

November 03, 2013

Strength:

Pull Up

7 X 5 - 10 Strict Pull ups

On The Minute

WOD:

Coaches Choice

We have Open Gym times are the weekends from 12:00 - 2:00 PM. Great time to work on your skills, any missed WODs or do some lifts. A coach will always be present during these times. 

A Sugary Drink Tax for the British

November 02, 2013

Barbell Smash

Strength:

Handstand Push-Up

3-5 Every Minute for ten minutes

WOD:

5 Rounds

10 Power Snatch (115/75)

20 Kettlebell Swings (53/35)

Level 1 Skill:

Power Snatch