Today's W.O.D.
"CrossFit Total"
Shoulder Press 3x1
Back Squat 3x1
Deadlift 3x1
Finish with Hill sprint 2x
Today's class is from 9am - 11am
Saturday, April 3, 2010
Friday, April 2, 2010
Fri. April 2nd, 2010
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).Today's W.O.D
"Hansen"
30 KB swings
30 Burpees
30 GH Sit-ups
(5) rounds for time
Check out today's hours to the right->->
"Hansen"
30 KB swings
30 Burpees
30 GH Sit-ups
(5) rounds for time
Check out today's hours to the right->->
Thursday, April 1, 2010
Thurs. April 1st. 2010
****TODAY'S 6:30 & 9AM CLASSES ARE CANCELLED. CLASSES WILL RESUME AT 4PM. SORRY FOR THE INCONVENIENCE****
Today's W.O.D.
"Make up Thursday"
Today is a rest day for many. If you missed a workout this week and want to make it up, today's the day.
Today's W.O.D.
"Make up Thursday"
Today is a rest day for many. If you missed a workout this week and want to make it up, today's the day.
Wednesday, March 31, 2010
Wed. Mar. 31st, 2010
We continue to improve on pull-ups. Most of you came in without the ability to do a pull-up. Many of you are now doing pull-ups without the bands now or have graduated to less resistance. We will continue to increase our strength with this movement along with the many others. Keep up the hard work. I think we'll have some sun today. Enjoy!!Today's W.O.D
7 Back Squats - 225lbs
21 L Pull-ups
400m Run
(4) rounds for time
Check out today's hours to the right->->
7 Back Squats - 225lbs
21 L Pull-ups
400m Run
(4) rounds for time
Check out today's hours to the right->->
Tuesday, March 30, 2010
Tues. Mar. 30th, 2010
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Today's W.O.D.
"DT"
12 Deadlift - 155lbs
9 Hanging Power Cleans - 155lbs
7 Push Jerk - 155lbs
5 rounds for time
"DT"
12 Deadlift - 155lbs
9 Hanging Power Cleans - 155lbs
7 Push Jerk - 155lbs
5 rounds for time
Check out the hours to the right->->
Monday, March 29, 2010
Mon. Mar. 29th, 2010
"ON-RAMP"
This is a four week (Mon, Wed, Fri) 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.
NEXT ON RAMP BEGINS MONDAY APRIL 5TH 6PM - 7PM CALL FOR DETAILS
Today's W.O.D.
40 Double Unders
30 Box Jumps
20 Thrusters - 95lbs
3 rounds for time
Check this weeks hours to the right->->
This is a four week (Mon, Wed, Fri) 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.
NEXT ON RAMP BEGINS MONDAY APRIL 5TH 6PM - 7PM CALL FOR DETAILS
Today's W.O.D.
40 Double Unders
30 Box Jumps
20 Thrusters - 95lbs
3 rounds for time
Check this weeks hours to the right->->
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