Month: March 2013

Monday, April 1, 2013

“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its […]

Sunday, March 31, 2013

(it’s gosling week, BTW) REMINDER! We are only open for the 5pm class today!! Come in at 6:00 if you need to complete Open WOD 13.4! Partner WOD  3 RFT 40 OHS 45/33# 40 KB SDHP 53/35# 40 Push Press 45/33# 40 KB Swing 53/35# Run 200m In teams of two perform the above list […]

Saturday, April 30, 2013

FYI: Shirtless CrossFitting only increases Range of Motion. MOD 10 minute Muscle Up Progressions Tabata Pull Ups Push Ups Sit Ups Bottom to Bottom Squats *1 minute rest between exercises Easter Sunday Class Schedule There will be a 5 PM class  and 5:00pm Kids class only & open gym at 6:00 PM for anyone who […]

Friday, March 29, 2013

Easter Sunday Class Schedule There will be a 5 PM class  and 5:00pm Kids class only & open gym at 6:00 PM for anyone who wants to complete 13.4. 1:00 and 3:00 classes are cancelled. MOD Back Squat 5 x 3 WOD 21, 18, 15, 12, 9, 6, 3 Burpees 42, 36, 30, 24, 18, […]

Thursday, March 28, 2013

http://www.youtube.com/watch?v=hLlqAnr_U9Y&sns=em Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 135/95 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… This is a timed workout. If you complete the round of […]

Wednesday, March 27, 2013

Warm Up Agility (Rack) Arm/Leg Swings 2 Rounds of: 10 Walking Lunge  200m Run :30 Jump Rope  WOD 1600m Run Rest 3:00 1200m Run Rest 2:00 800m Run Rest 1:00 400m Run Scale to 800,600, 400, 200m Congratulations to Big Poppa, Bill Mitchell! Avery was delivered on Tuesday! What a cutie! Olympic Lifting Clinic with […]

Tuesday, March 26, 2013

MOD Glute Ham Raises, 3 x 8 WOD 7 Rounds: Minute 1: 2-3 Rope Climbs – may sub 10-15 pull ups Minute 2: 20 1-arm DB Push Press (50#/35#) – 10 with right arm then 10 with left (20 total per round) Minute 3: 3 Deadlifts – climb to a heavy set. NOTE: This is a 21 minute […]

Monday, March 25, 2013

MOD Front Squat 5-5-5-5-5 WOD 5 Rounds: 15 KB Swings53/35 Rx+ 53/72 15 Sit Ups 15 Pull Ups Cash Out : 2 min ME Double Under’s Olympic Lifting Clinic with Brandon on Saturday, April 6! All levels.