January 22, 2015

Friday January 23, 2015

James is putting his CrossFit strength to good use! __ It’s Benchmark Friday! __ BENCHMARK WOD Compare to 10/24/14 “Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10/8 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations […]
January 21, 2015

Thursday January 22, 2015

The 6:30pm guys are gettin in some good old synchronized stretching! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: Endurance WOD For Time: 100 Meter Shuttle Run (50 down, 50 back) 100 Double Unders 100 Meter Shuttle Run Rest 2 Minutes Repeat Rest 5 Minutes For Time: 40 Toes […]
January 20, 2015

Wednesday January 21, 2015

Happy Birthday Laura! __ WOD Strength: Work up to a heavy double Deadlift Conditioning: Every minute on the minute for 8 minutes complete: Odd: 7 Deadlifts at 65% of your 1RM Even: 60 Double-Unders __ Vitamin D: Fact or Fad? By Clay Cooper, Pharm D if you pay attention to health news then you’ve heard plenty about vitamin d. The […]
January 19, 2015

Tuesday January 20, 2015

Ellen is making sure to get her Chin above the bar during her Strict Pull-Ups! __ The CrossFit Games Open registration is now live! This is always one of the most fun times of the year, we want for as many of you as possible to participate. This year there will be a scaled devision, so for those of you […]