Sat. Feb. 27th, 2010

Today's W.O.D.
"Helen"
400 meter run
21 Kettlebell swings 1.5pood
12 Pull-ups
3 rounds for time

Today's class is at 9am. Enjoy your weekend!

Fri. Feb. 26th, 2010

We've had another great month with the On Ramp class. The next On Ramp to CrossFit will begin Monday, March 1st at 6pm. This is a four week introductory course designed to teach the beginner proper mechanics and fundamental movements to ensure success in our CrossFit classes. The "ON-RAMP" course gradually exposes each client to the intensity of the workouts with an emphasis on proper nutrition. Upon successful completion of the "ON-RAMP" course, clients will have access to our group classes offered daily. There's still time to sign up. Give me a call if you have questions.

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Today's W.O.D.
"Annie"
Double Unders
Sit-ups
50-40-30-20-10
For time

Check out the hours to the right->->

Thurs. Feb. 25th, 2010

One our new members, Beth, showing us her hardcore push up ability.

Today's W.O.D.
"Make up Thursday"

Missed a workout or want to do something specific, today's the day.

Wed. Feb. 24th, 2010

Today's W.O.D.
"Chipper"
15 Front Squats - 155#/scale
30 Knees to Elbows
30 Box Jumps - 24"
10 Muscle-ups (or) 30 Pull-ups
30 DB Push press/jerk
15 Thrusters 135#/scale
30 Sit-ups
30 Burpees
300' Walking lunge - 45# /sandbag/plate hug/scale
For time

Tues. Feb. 23rd, 2010

Today's W.O.D.
Shoulder Press 5x1
Push Press 5x3
Push Jerk 5x5

Check out today's hours to the right->->

Mon. Feb. 22nd, 2010

Today's W.O.D.
"The Chief"
Complete as many rounds as possible in 3 mins of:
3 Power Cleans - (135# men/85# women)
6 Push ups
9 Squats
Rest for 1 min. and repeat for a total of 5 rounds