May 01, 2014

Strength:

Strict Press

5-5-5-5

Strict Press

5 Sets of Max Strict Pull Ups

WOD:

40 Wall Balls

40 KB Swings (Russian)

400 Meter Run

30 Wall Balls

30 KB Swings

400 Meter Run

20 Wall Balls

20 KB Swings

400 Meter Run

10 Wall Balls

10 KB Swings

April 30, 2014

Strength:

Clean & Jerk

2+1-2+1-2+1

Clean Pulls

5-5-5-5-5

Strict Toes to Bar

4 Sets of Max

WOD:

Prowlers

Heavy

CrossFit Games Average Snatches

April 29, 2014

Strength:

Power Snatch

3-3-3

Sumo Deadlift

5-5-5-5

WOD:

5 Rounds

30 Seconds Max Thruster

30 Seconds Rest

30 Seconds Max Burpees

30 Seconds Rest

McDonald's Burgers Not Fit for Human Consumption

April 28, 2014

Strength:

Back Squat

5-5-5-5

Push Press

5-5-5-5

WOD:

10 Minute AMRAP

6 Handstand Push Ups

10 Front Rack Step Ups (5 L/5 R)

14 Pull Ups

7 Things Gut Bacteria Does for You

April 26, 2014

Strength:

Go for a PR (Squat, Deadlift, Press or Clean)

WOD:

"Hope"

3 Rounds of 1 minute max reps of each movement with a one minute rest between each round

Burpees

Power Snatch (75/55)

Box Jump (24/20)

Thruster (75/55)

Chest to Bar Pul Ups

Please make a donation. All proceeds will be going to Shave For the Cure. The donation box will be at the front entrance.

A Few Housekeeping Items:

A) We will be making adjustments to our website. The website will be down from Saturday to Sunday morning. If you are signed up for the Sunday classes still attend. Also there might be some glitches in the next day or two with the website so please bear with us. The sign in program will still be the same as before.

B) Open gym on Sunday will be finished at 1:30

April 25, 2014

Strength:

Snatch

1-1-1-1-1 (Go for  PR)

WOD:

"Karen"

150 Wall Balls for time

Good Mornings

10-10-10

A few housekeeping items:

A) We still have spots for the Mobility Flow on Sunday led by Krista. Please go to our schedule to sign up

B) Saturday's WOD will be dedicated to Shave For the Cure! Allyson, Alessia and Lauren are raising money for Cancer so we will be giving all proceeds to them. Please bring in some pocket change on Saturday 

April 24, 2014

This workout is designed by Alex (Placement student). This is this last week so he wanted to lead a WOD!

Alex made this!

Skill:

Handstand Push Ups

Pistols

WOD:

"Gymnasty"

400 Meter Run

20 Ring Dips

400 Meter Run

20 Toes to Bar

400 Meter Run

20 Shoot Throughs

400 Meter Run

A few housekeeping items:

A) We still have spots for the Mobility Flow on Sunday led by Krista. Please go to our schedule to sign up

B) Saturday's WOD will be dedicated to Shave For the Cure! Allyson, Alessia and Lauren are raising money for Cancer so we will be giving all proceeds to them. Please bring in some pocket change on Saturday