Clik here to view.
P! R!
It’s benchmark time! Wear whatever magic talisman works for you and get yourself a personal record! CrossFit Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
View ArticleClik here to view.
My Little Buddy?
Hope that everyone had a great weekend. For those Game of Thrones fans, check out this link, especially around the 3min mark to see why I am including it in the blog post. And remember, no 9ams for...
View ArticleClik here to view.
Threes Company
A twist on the classic AMRAP. 3 of the following 6 min AMRAP of: 4 Dumbbell snatchs 55/35 6 V-Ups 8 Push-ups Score is the sum of all 3 rounds.
View ArticleClik here to view.
Four Servings of Burpees
So, I realized that the link that I posted to the Game of Thrones reference earlier in the week, was missing the link! Here it is this time. As many of the training staff is traveling to a wedding...
View ArticleClik here to view.
Roy or Not, Here We Come
Exciting news…Tony has been talking about DJ’ing a CrossFit workout for a while. And, we have been thinking about a bring a friend to CrossFit workout. We are going to be combining the two concepts....
View ArticleClik here to view.
Collin Together
Please remember due to scheduling conflicts of people attending weddings, we will not be hosting evening classes this Friday (note that this only applies to this Friday, we will have a normal schedule...
View ArticleClik here to view.
Easy as 1, 2, 3!
Hope to see you all tomorrow – we are testing your agility in tackling 3 quick workouts in one day. 20 mins of 5 rep max of Snatch Then, 2- 10 mins AMRAP of #1- 15 wallball 20/14 8 Pull-ups #2- 15 box...
View ArticleClik here to view.
Frantastically Famous
Yes, it’s time…the workout that started CrossFit…Fran! “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
View ArticleClik here to view.
AMRAP Quad
AMRAP: 2:00/ 1:30/1:00/:30 of Row for Cal. Toes to Bar. KB Swing(53/70) Looks complicated but here is how it works…4 AMRAPs each testing for different intensities and values…it’s tougher than it appears.
View ArticleClik here to view.
Practice What You Preach
20 mins Hang Sqt Snatch. then; AMRAP 15 mins of: 4 Hang Squat Snatch(95/115) 16 Dbl Unders 36 Lunges
View ArticleClik here to view.
As Many Ropes as Possible!
Wow – this week flew by – Friday is already upon us! 17 min AMRAP of: 2 rope climbs 10 ring dips 20 GHD sit-ups Tiffany, Wayne, and Billy – hope that you are traveling well!
View ArticleClik here to view.
Up, Down, All Around
20 min 3X7 Hang sqt Clean, Then, 16 mins of: 6 Box Jumps 12 Pull ups 18 Push-ups 200m Run In honor of one of our first members who is in town visiting, the blog post today features Ed! For those who...
View ArticleClik here to view.
Clik here to view.
Pushing Up Dumbbells
20 mins of: 3X7 push press then, 5 rnds of: 5 HSPU 10 Dumbbell Push Press(25/45, each hand) 16 Dbl Unders 400m Run
View ArticleClik here to view.
Another Round…with a Twist!
Three rounds for time: 800m Run 21 KB swings(45/ 70) 12 HSPU
View ArticleClik here to view.
One Tough Cookie!
A lady that is near and dear to all of our hearts…for those who have been with us for 3+ years, you will fondly remember this as the big sister of workout #6 or maybe even your first workout! Anyway,...
View ArticleClik here to view.
Fran Go Lite
Has Joel gone soft? Give it a try and you be the judge; however, like most CrossFit workouts that look easy, those are usually the ones to be most wary of! In other news, just a reminder about the...
View ArticleClik here to view.
Fran Go Lite
Given the amount of clarifying texts I have received; please see enclosed an updated explanation of how the workout will go – hope that this clears it all up. Don’t underestimate Fran Lite…workouts...
View ArticleClik here to view.
Chipper Countdown Eh?
I couldn’t resist – Happy Canada Day to all of our Canadians! For time: 80 squats 70 push-ups 60 Pistols 50-calorie row 40 single-arm OHS(35) 30 handstand push-ups 20 thrusters(45 Bar) 10 muscle-ups
View ArticleClik here to view.
Feeling Chipper?
Shaping up to be a tough week – we have to get you ready to fully enjoy the holiday! Speaking of the holiday…just a reminder about class schedule for 4th of July holiday. There will not be any classes...
View Article
