Get started with Fundamentals click here

Fun and Supportive Community click here

Accountability to your fitness goals click here

get started

class schedule

 

upcoming-events           free intro           custom-programming

WHAT'S NEW?

8/1/14


Main – CrossFit

View Public Whiteboard

General Warm up

50 DU’s
15 Box Jumps, 24/20″
5 Pullups

Pause Back Squat (5×3 (3 sec pause) – @ 80% – rest 60 sec.)

Hold for 3 seconds at the bottom position of each Squat.

Metcon (Time)

For time:

30 Jumping Back Squats 45/35#
50 KB Swings 24/16kg
100 Double-Unders
50 Push Press 75/55#
30 Burpees

Posted in | Leave a comment

7/31/14


Main – CrossFit

View Public Whiteboard

General Warm up

10 minutes stretch/ foam roll

Metcon

1 Mile Run NOT FOR TIME. Take it easy and try to keep a steady pace break it down into as long of runs as possible before you have to stop.

Posted in | Leave a comment

7/30/14


Main – CrossFit

View Public Whiteboard

General Warm up

400M RUN
15 Walking lunges
10 Pushups

Snatch (5X2@80% – rest 90 sec)

Metcon (Time)

3 rounds for time of:

50 Ab-Mat Sit-ups
25 Shoulder Touches
25 (steps) OH Lunges (in place) 95/65#

Posted in | Leave a comment

7/29/14


Main – CrossFit

View Public Whiteboard

General Warm up

50 DU’s or 25 Attempts
25 Air Squats
25 Jumping Jacks
20 Second Nose and Toes

Back Squat (5×3@75%)

Metcon (Time)

3 rounds for time of:

24 KBS 24/16kg
16 C2B Pull-ups
8 Push Jerks 155/105#

Posted in | Leave a comment

7/28/14


Main – CrossFit

View Public Whiteboard

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Clean and Jerk (5X2 @ 80% of 2rm – rest 60 sec.)

Split Jerk (from Rack: 3×1 @ 100% of #1)

Metcon (Time)

5 rounds for time of:

7 Hang Cleans (full) 135/85#
11 HSPU (Kipping is allowed)
200m Run

Posted in | Leave a comment

4/26/14

Main – CrossFit

View Public Whiteboard

General Warm up

500m Row
400m Run
15 Pushups
Air Squats
Crossover Symetry (you can do this out of order so everyone is not waiting)

Clean and Jerk (20 minutes to establish a 1RM )

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Posted in | Leave a comment

7/25/14

Main – CrossFit

View Public Whiteboard

Dynamic Warm up (No Measure)

Frankenstein’s
20 Jumping Jacks
Lunges
Butt Kickers
High Knees
Caterpillars

Shoulder Rotation
Neck Rotation

Pause Back Squat (5×3, work up to a max triple for the day.)

Hold for 3 seconds at the bottom position of each Squat.

Metcon (Time)

4 rounds of:

20 Shoulder Touches
15 C2B Pull-ups
20 Deadlift 135/95#

*Rest 1:00 after each round.

Posted in | Leave a comment

7/24/14

Main – CrossFit

View Public Whiteboard

General Warm up

RECOVERY/ MAKE UP DAY

25 DU’S
10 Jumping jacks
10 Walking Lunges
10 Cherry Pickers
10 Frankenstein’s
10 butt kickers

Metcon (No Measure)

1 MILE ***WALK*** NOT FOR TIME.
Keep a steady pace not SLOW but not FAST. And no, you can not run or jog it.

Posted in | Leave a comment

7/23/14

Main – CrossFit

View Public Whiteboard

General Warm up

1000m Row
10 Shoulder press,45/35#

Snatch (12 min to establish 2RM)

then 1×1@95%, 1×1@90%.

Metcon (Time)

For time:

30 Burpee Box Jump Overs 24/20″
30 Front Squats @ 70%
30 Burpee Box Jump Overs 24/20″

Posted in | Leave a comment

7/22/14

Main – CrossFit

View Public Whiteboard

General Warm up

50 DU’s or 25 attempts
25 Air Squats
30 second squat 45/35# (hold at bottom)

Back Squat (12 min to establish 3 RM)

then 1×3@95%, 1×3@90%

Metcon (Time)

For time:

100 Hang Snatches 45/35#
100 Double-Unders
Run 1 Mile

**DO NOT DROP THE EMPTY BARBELLS ON THE FLOOR. If you need to break the Hang Snatches, place the barbell on the floor.

Posted in | Leave a comment