January 08, 2013

Strength:

Strict Press

5-5-5-5-5

WOD:

3 Rounds

30 Wall Balls

20 Burpees

10 Pull Ups

Caffeine or No Caffeine?

January 07, 2013

Strength:

Deadlift

5-5-5-5-5

WOD:

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

Front Squat

Push Press

Compare to November 04, 2013

11 Questions to Ask Yourself at the Start of 2014

January 06, 2013

Amy teaching a nine year old on how to deadlift

Strength:

Back Squat

5-5-5-5-5

WOD:

5 Rounds

20 Kettlebell Swings

15 Push Ups

10 Power Cleans (135/95)

Importance of Gut Health

January 05, 2013

Strength:

Split Jerk

2-2-2-2-2

WOD:

Coaches Choice

CrossFitters May Be in Danger

January 04, 2013

Strength:

Muscle Ups 

5 X Max or Progressions

WOD:

14 Rounds

7 Thrusters (75/55)

7 Burpees

7 Toes To Bar

on 1:20

You have a 1:20 to complete the round. If you do not finish in time then sit out the next round and minus one rep off the number of reps for all three movements. 

Come join us today at the Resident Inn for the Meta by Lululemon!!! Complimentary Yoga all day long. We will be showing people what CrossFit is about.

January 03, 2013

Chad Vaughn Snatch in slow motion

12 Minute Time limit to find 1 Rep Max for Snatch

12 Minute Time limit to find 1 Rep Max for Clean and Jerk

12 Minute Time limit to find 1 Rep Max for Front Squat

This will start with an empty barbell. You have 12 minutes to find the Snatch and at the end of 12 minutes you will begin to start the Clean and Jerk and the same with the Front Squat. This workout takes a total of 36 minutes. 

The Cocoa debate!

January 02, 2013

Strength:

Sump Deadlift

3-3-3-3-3

WOD:

30 Ovehread Squats (95/65)

30 Burpee Over Bar

20 Overhead Squats

20 Burpee Over Bar

10 Overhead Squats

10 Burpee Over Bar

20 Pull Ups

Whats Your Learning Quotient?