Month: August 2013

Sunday, September 1, 2013

We are open for 1 class tomorrow! Please pre register for 9 am. Thanks! Warm Up  Arm/Leg Swings x 10 250 Row 3 x 10 SPT/Abmat SU/Thrusters (Empty Barbell) WOD 5 RFT of: 10 Floor Wipers 10 Front Squats 10 S2OH 10 Good Mornings 10 Back Squat Male =95# Female = 65# 

Saturday, August 31, 2013

Support the families of the fallen Hotshots Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Click the link above to make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit […]

Friday, August 30, 2013

Warm Up Arm/Leg Swings x 10 400m Run :60 of slow SPT :60 of Banded Good Mornings 3 x 8 of each progression, adding minimal weight each round Snatch Grip Triple Extension Triple Extension & Shrug Triple Extension, Shrug & High Pull Muscle Snatch MOD Hang Power Snatch : 15 Min to build to a […]

Thursday, August 29, 2013

We have posted this video before, but it’s got some great cues so watch it again! Warm Up Arm/Leg Swings x 10 250m Row 2 x 10 SPT/Barbell Push Press/Box Jumps/Hanging Knee Raises MOD Push Press 12 Min to find a Heavy Triple WOD For Time: 800m Run 21 TTB 21 Push Press 115/75 600m Run 15 […]

Wednesday, August 28, 2013

BRING A FRIEND TODAY! Bring a Friend to class with you today for a fun free WOD! Please have your friend create a username and password online before arriving. Warm Up Arm/Leg Swings x 10 400m Med Ball Partner Run 3 x 10 SPT/Jumping Pull Ups/Abmat SU WOD “Nicole” 20 Min Amrap 400m Run Max […]

Tuesday, August 27, 2013

Some helpful Double Under Tips! BRING A FRIEND DAY IS TOMORROW! Bring a Friend to class with you today for a fun free WOD! Please have your friend create a username and password online before arriving. Warm Up Arm/Leg Swings x 10 400m Row 2 Rounds of: 15 DU’s/10 Air Squats/10 Push Ups/10 GHD or […]

Monday, August 26, 2013

The 9:30 am class time is changing to 9:00 AM starting TODAY! Don’t be late! http://www.youtube.com/watch?v=QPO0LuDxXUE DMITRY- The Real Deal Warm Up Arm/Leg Swings x 10 200m Run 2 x 10 SPT/Good Mornings/KBS/Wall Ball MOD Hang Power  Clean: 15 Min to find Max unbroken Triple WOD 15 Min Amrap 3 Power C&J 95/65 3 Thrusters […]

Sunday, August 25, 2013

Warm Up Arm/Leg Swings x 10 200m Run 3  Bear Complex (Each Complex is 7 Sets) 1PC/1FS/1S2OH/1BS/1S2OH = 1 Set *Keep the weight light WOD “CF Total Metcon” For time: 50 Back squats, 135/95lbs (From the Ground) 50 Shoulder press, 75/45lbs 50 Deadlifts, 185/125lbs 50 calorie row  The 9:30 AM Class is moving to 9AM starting […]