Month: July 2013

Thursday, August 1, 2013

Warm Up Arm/Leg Swings 200m Run 15 Good Mornings 15 SPT Start warming up to MOD weight MOD Deadlift 5-5-5-5-5 at 70% of 1RM for all sets WOD 4 Rounds 400m Run 10 HSPU RX+ stack a 45# & 25# plate w/an Abmat for deficit HSPU 15 Min Time Cap Visit Kelly before she’s gone! […]

Wednesday, July 31, 2013

TODAY IS NOT BRING A FRIEND DAY. TODAY IS CHRISTMAS IN JULY!! Flip back in your log books to December 19th to find the “12 Days of Christmas” WOD.  Wear something festive or take a burpee penalty. Not a Christmas Celebrator? No Prob! Celebrate your favorite holiday with the appropriate attire. Other favorite Holidays- World […]

Tuesday, July 30, 2013

Tomorrow is NOT bring a friend day. TOMORROW IS CHRISTMAS IN JULY!! Flip back in your log books to December 19th to find the “12 Days of Christmas” WOD.  Wear something festive or take a burpee penalty. If you don’t celebrate Christmas, no prob! Celebrate your favorite holiday with the appropriate attire. Other favorite Holidays- […]

Monday, July 29, 2013

CrossFit Games champions Rich Froning and Samantha Briggs. Warm Up  Arm/Leg Swings x 10 400m Row 2 Rounds 10 GHD SU 10 KBS 10 Goblet Squats MOD EMOM for 10 Min 3 Hang  Pwr Cleans  WOD  4 RFTof: 10 Back Squat (155/100) – from the ground 20 KB swings (70/53) 15 Min Cap We are […]

Sunday, July 28, 2013

We’re meeting our friends from Southern Moon CrossFit at Quaker Steak and Lube(10 chrome dr. By the Harley dealership) tonight at 6:00pm to watch the last games WOD. Come out! Warm Up Arm/Leg Swing x 10 3 rounds 10 SPT 10 Empty Barbell Thrusters 10 Tuck Jumps WOD For Time: 10 Push Press 135/95 15 […]

Saturday, July 27, 2013

Keep up with the CrossFit Games this weekend! Warm UP Arm/Leg Swings x 10 500m Row 10 SPT 10 Burpees WOD “Severin“ 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you’ve got a twenty pound vest or body armor, wear it. Scale as needed. 5K is marked on […]

Friday, July 26, 2013

  Keep up with the CrossFit Games this weekend!   Warm Up Arm/Leg Swings x 10 400m Run 2 Rounds 10 Jumping Rope Pull Ups 10 Hang Cleans (empty Barbell) 10 Abmat SU WOD 4 RFT of: 2 Rope Climbs (Sub 6 Pull Ups) Cone Run 4 Cleans 185/120 Cone Run “After Party” Weighted Planks […]

Thursday, July 25, 2013

Warm Up 400m Run 2 Rounds 10 SPT 10 Good Mornings MOD 20 Minutes to find 1 RM Deadlift WOD Amrap 8 Min 10 Power Snatch 75/55 10 TTB We are hosting an Apex Games Training Series workout on SaturdayAug 3! This will take place during the normal 7 am class time. Free to members. […]