Archive for the ‘Workouts’ Category

The OPEN is Coming! · 6 January 2015

Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both.  Chest-to-bar pull-up ladderRest 5 minutes1/2 body-weight overhead squat ladder The OPEN is Coming! The 2015 CrossFit Open is on it’s way!  What is the Open?!  The CrossFit Open […]

Benchmark Retest! · 3 January 2015

“Kelly” Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball Kelly is part of the yearlong benchmark series.  Log it! Benchmark Retest! Kelly is part of the yearlong benchmark series of workouts.  Come get a score for this longer effort and be sure to LOG IT!

Happy New Year! · 31 December 2014

Open Shop10:00am – 12:00pm

New Year’s Eve Three Rounder! · 31 December 2014

3 rounds:20 front squats (95/65)20 push press (95/65)20 pull-ups New Year’s Eve Three Rounder! Come on in for a three rounder to get your ready for the New Year! Last class at 12:30pm today.

Reminder! – New Year’s Class Schedule · 29 December 2014

5 rounds:35 double-unders25 calorie row15 toes to bar Reminder! – New Year’s Class Schedule Tomorrow’s class schedule (New Year’s Eve)Wednesday, December 31st – 6:30/7:30/8:30/9:30, 11:30/12:30 New Year’s DayThursday, January 1st – Open Shop 10:00-12:00

It’s a HoliDAY, not a HoliWEEK (or holiMONTH) · 28 December 2014

Ring-dip ladderRest 5 minutes3/4 body-weight hang power clean ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. It’s a HoliDAY, not a HoliWEEK (or holiMONTH) The holiday season […]

New Year’s Class Schedule · 27 December 2014

Handstand walk 100 metersIf you fall, restart at the point of contact furthest from the finish. New Year’s Class Schedule Check out the Holiday Class schedule for this week: Monday – regular class scheduleTuesday – regular class scheduleWednesday, December 31st – 6:30/7:30/8:30/9:30, 11:30/12:30Thursday, January 1st – Open Shop 10:00-12:00Friday, January 2nd – regular class schedule

The Day After… · 26 December 2014

3 rounds for time of:Row 50 calories150 double-unders50 walking lunges The Day After Come on into class and get that body moving post-holiday!

Merry Christmas · 24 December 2014

No classes today. Merry Christmas Friday Class Schedule:6:30am7:30am8:30am9:30am11:30am12:30pm 4:00pm5:00pm

Double Time and Happy Eve · 23 December 2014

Double Time In teams of 2: AMRAP 2min: Squat Cleans (135/95) AMRAP 2min: Push Jerks (135/95) AMRAP 3min: Squat Cleans (135/95) AMRAP 3min: Push Jerks (135/95) AMRAP 4min: Squat Cleans (135/95) AMRAP 4min: Push Jerks (135/95) One athlete works at a time and reps may be split up however the team chooses.  Each team is […]