Month: April 2013

Wednesday, May 1, 2013

REGISTER FOR CLASS ONLINE BEFORE YOU COME!!!! If you’re bringing a friend tonight post to the comment box, so we can get an idea of how big these evening classes are going to be! GRACIAS! Bring a friend to any class today for a fun free WOD! Please have your friend create an account online to enter […]

Tuesday, April 30, 2013

Warm Up with 29 Birthday burpees for William, then we’ll do one of his favorite workouts, Murph! “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one […]

Monday, April 29, 2013

MOD Inversion Practice! Headstand/Handstand/Handstand Push Ups/Walking on hands WOD 5 RFT 5 Body Weight Back Squats 7 Burpees 10 Toes through rings The Benefits of Getting Upside Down! Cardiovascular Flipping upside down encourages delivery of fresh blood  to your heart, which provides more efficient circulation. It is similar to what  aerobics may offer. These positions […]

Sunday, April 28, 2013

MOD Max Height Box Jump WOD Every 30 seconds perform 6 Burpees for 10 Minutes, immediately after run 1 Mile. Score is total time. THE TIME IS NOW. SIGN UP FOR THE CrossFit 5K! We are canceling the 9 am class on May 4th so everyone can do this! There’s a level for everyone! The box […]

Saturday, April 27, 2013

WE ARE SO SERIOUS RIGHT NOW. THE TIME IS NOW. SIGN UP FOR THE CrossFit 5K! We are canceling the 9 am class on May 4th so everyone can do this! There’s a level for everyone! The box who brings the most people gets 50 pounds of chicken wings. MUST WIN. Sign Up NOW! MOD […]

Friday, April 26, 2013

MOD Max Rope Climbs in 3 Minutes WOD For Time: 21-18-15-12-9-6-3 Wall Ball Power Snatch 75/45 THE TIME IS NOW. SIGN UP FOR THE CrossFit 5K! We are canceling the 9 am class on May 4th so everyone can do this! There’s a level for everyone! The box who brings the most people gets 50 […]

Thursday, April 25, 2013

MOD Turkish Get Ups 20 right/20 left 4RFT of: 300m Row 10 Deadlifts 225/155 10 Push Ups on the bar SIGN UP FOR THE CrossFit 5K! RIGHT NOW!! FOR REALZZZZ. Gotta win the wings! We are canceling the 9 am class on May 4th so everyone can do this! There’s a level for everyone! The box who […]

Wednesday, April 24, 2013

SIGN UP FOR THE CrossFit 5K! RIGHT NOW!! FOR REALZZZZ. Gotta win the wings! We are canceling the 9 am class on May 4th so everyone can do this! There’s a level for everyone! The box who brings the most people gets 50 pounds of chicken wings. MUST WIN. Sign Up NOW! MOD Push Press […]