Daily Workout

January 22, 2014

Thursday January 23, 2014

The 6am crew working on their Handstand Holds! __ Attention: There will be NO Olympic Lifting classes during the month of January. We will be changing the day and starting up again in February. Thanks for understanding. __ WOD Strength: Deadlift 5.5.3.3.2.2 Conditioning: Three rounds for max reps of: Med Ball Clean 20/14# (Reps) Alternating Kettlebell Snatch 53/35# (Reps) 10 […]
January 21, 2014

Wednesday January 22, 2013

Paul has joined the Muscle-Up club! Let’s keep em coming guys! __ WOD Skill Practice: Take 10 minutes to practice Handstand Holds, Walks, Push-Ups etc! Conditioning: For time: “The Dirty 30″ Compare to 4/1/13 30 Back Extensions 30 Box Jumps, 24 inch box 30 Jumping Pull-Ups 30 Kettlebell Swings, 1 pood Walking Lunge, 30 steps 30 Knees to Elbows 30 […]
January 20, 2014

Tuesday January 21, 2014

Amy, Candice, Katie, and Tabitha are maintaining a good pace throughout their Kettlebell Work! __ Happy Birthday Laura! __ WOD Core Work: A) Tabata Med Ball Roll Out’s B) Tabata Hollow Rocks Conditioning: 5 rounds for time of: 20 Walking Lunges with 45/25# plate overhead 400 meter run 10 Strict Pull-Ups __ Coconut Crepes Ingredients: 3 eggs 1/2 cup coconut […]
January 19, 2014

Monday January 20, 2014

Alvin is working his way through the snatches of last years Open WOD 13.1! __ Reminder: You can now register for the CrossFit Games Open! Let’s get on it ASAP! We also need as many registered judges as possible, if you are interested in being a registered judge click here. To get registered for the Open click here. __ WOD […]