Month: April 2015

Friday, May 1, 2015

Barbara E. looking strong during Wednesday’s WOD. 1. 10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of thrusters (db’s or kb’s) Rest 30 seconds   We are happy to announce we will be adding a third Olympic Weightlifting class to the schedule starting Monday, May 4 at 6:30 pm. This will […]

Thursday, April 30, 2015

We are happy to announce we will be adding a third Olympic Weightlifting class to the schedule starting Monday, May 4 at 6:30 pm. This will be a 90 minute class with a 10 person cap. This class will run every Monday for a total of 4 weeks to start. We’ve had a ┬álot of […]

Wednesday, April 29, 2015

  Anna, Chrissy, Ryan and Christina at the River Ruckus Congrats to Paul on his podium finish in his division at the River Ruckus! So proud of all our athletes and judge this past weekend. If you want to hear an inspiring story, ask Cass about her favorite athlete from this past weekend.   1. […]

Tuesday, April 28, 2015

“There’s a lot of blood, sweat and guts between dreams and success.” – Bear Bryant 1. 2011 Regional Event 1 For Time: 1,000 meter run 30 handstand push-ups 1,000 meter row   Come join the run group this Saturday for an all level jog/hike at Paris Mountain. Route will be 6-7 miles. Meet at SRCF […]

Monday, April 27, 2015

    The Coaches “breaking it down” after a great day of training 1. Complete as many rounds and rep as possible in 15 minutes of: 7 push press 135/95 10 overhead squats 135/95 15 ghd sit-ups   Come join the run group this Saturday for an all level jog/hike at Paris Mountain. Route will […]

Sunday, April 26, 2015

“We are what we repeatedly do. Excellence, then, is not an act, but a habit”   1. For Time: (wod to be completed inside) Accumulate 5,4 and 3 minutes in each hold, each time you break run 200 meters wall sit (5 min) plank (4 min) overhead hold 95/65 (3 min)

Saturday, April 25, 2015

Your CrossFit accomplishments, how much you lift, how fast you run or your athletic capacity, does not not indicate what kind of person you are. But being coachable, respectful, a great teammate, mentally tough, resilient, and honest (including your ROM and counting correctly) IS a direct reflection of your character.   1. For Time: 400m […]

Friday, April 24, 2015

Ted just doesn’t trust that WODIFY thing, keeping it real with the log book!   1. 5 rounds for time of: 20 wall balls 20/14 20 sdlhp 75/55 20 box jumps 20-inch (m&f) 20 push presses 75/55 20 calorie row Rest 1 minute