Thursday, April 30, 2015

Friday, 1 May 2015

Foundations tomorrow at 9!!

Warm Up-

200 m run
15 pushups
15 air squats
15 situps


WOD:

Team of 2-

Each partner does 3 sets of the following-
3 rounds:
12/10 calorie row
10 burpees
Rest while partner works.

**Each partner will do 9 rounds total!

Wednesday, April 29, 2015

Thursday, 30 April 2015

Foundations class this Saturday at 9!!

Warm Up:

2 rounds:
500m row
15 air squats
15 burpees

WOD:

TABATA!!!!

Wall Balls 20/14lb 10/9 ft
Double Unders
Situps
Kettlebell Swings 53/35


Complete 8 rounds of 20 seconds work followed by 10 seconds rest. Do this for each exercise.

Tuesday, April 28, 2015

Wednesday, 29 April 2015

Next Foundations Class will be this Saturday, 2 May, at 9 a.m.


Warm Up:

5x 250m row - 30 seconds rest
3x 15 pushups
3x 15 situps
High knees down
Punter kicks back
25 Air squats

WOD:

15 Minutes to find a 1RM Deadlift

On the Minute x 12:
Odd- 5 Deadlifts - athlete choose weight
Even - 5 Weighted pull-ups

Monday, April 27, 2015

Tuesday, 28 April 2015

Next Foundations Class will be this Saturday, 2 May, at 9 a.m.


Warm Up:

5x 250m row - 30 seconds rest
3x 15 pushups
3x 15 situps
High knees down
Punter kicks back
25 Air squats


WOD:

"Goku"
AMRAP 10-
5-10-15-20-25-30... Wall Balls 20/14lb to 10/9 ft target
- 5 Hang Power Cleans 155/105 between rounds

Sunday, April 26, 2015

Monday, 27 April 2015

Warm Up:

Athlete/Coach choice

WOD:

"Surfer on Acid" 
3 RFT:
400m run
21 burpees

Friday, April 24, 2015

Saturday 25 April 2015
 
 
WOD
 
Manion
7 rounds of:
400m Run
29 Back Squats (135, 95#)

 
 

Thursday, April 23, 2015


Friday 24 April 2015

WOD

Freeza
AMRAP 7:
5 Deadlifts (275, 185#)
10 Lateral Burpees




Wednesday, April 22, 2015

Thursday 23 April 2015
 
WOD
 
Karen
 
150 Wall Balls (20/14) (10'/9')
 
 
 

Tuesday, April 21, 2015

Wednesday 22 April 2015
 
 
WOD
 
Death by Power Clean
Every Minute on the Minute complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC,
min 2 complete 2 PC,
min 3 complete 3 PC for as long as possible.
Post scores as total rounds + partial reps.
 


The Legend WOD!! 02 May 15!! Let's honor a true American Hero, Chris Kyle!!!

Click here and purchase a shirt the money goes to a great charity.


Monday, April 20, 2015

Tuesday 21 April 2015
WOD
Row 2000m

The Legend WOD!! 02 May 15!! Let's honor a true American Hero, Chris Kyle!!!

Click the link and purchase a shirt, the money goes to a great cause!! 

Sunday, April 19, 2015

Monday 20 April 2015

Monday 20 April 2015
 
 
WOD
 
"Helen"
 
3 Rounds
400m Run
21 Kettlebell Swings (#53/35)
12 Pull Ups
 


Friday, April 17, 2015

Saturday 18 April 2015


Warm-up
Coachs' choice!!! :D Enjoy! he he he...

Team Tosh
3 x 200m – 400m – 600m Run
One person works as the other rests.



Thursday, April 16, 2015

Friday 17 April 2015


Warm-up
500 m run
-3 rnds:
10 kip swings
10 box dips
10 air squats
10 box jumps

Then:
Shoulder and hip mobility of choice
Burgener warm-up

Amanda
9-7-5
Muscle-Up
Squat Snatch (135, 95#)



Wednesday, April 15, 2015

Thursday 16 April 2015


Warm-up
400 m run
10 Arm swings
10 Leg swings
10 Iron cross (per side)
10 Scorpion (per side)
Samson stretch complex
Cobra stretch

The Usual Suspects
5 rounds of:
Run 200m
10 Deadlifts (225, 155#)
30 Abmat Situps



Tuesday, April 14, 2015

Wednesday 15 April 2015 (Tax Day!!!)


Warm-up
500 m row
10 kip swings
5 wall walks
25 kettle bell swings
PVC pass throughs
PVC around the world
10 PVC overhead squats
Samson stretch complex
Shoulder mobility
Burgener warm-up

Randy
75 Snatches (75, 55#)



Monday, April 13, 2015

Tuesday 14 April 2015


Warm-up

400 m run
10 kip swings
-down and back:
high knees
butt kickers
shuffle
karaoke
cross run
broad jump
inchworm with pushups
spider man
alternating side lunges
burpee sprints x4

Tygra

50-40-30-20-10 Wall Balls (20, 14#)
25-20-15-10-5 Box Jumps (24, 20")



Sunday, April 12, 2015

Monday 13 April 2015


Warm-up
400 m run
10 vertical jumps (against the wall)
5 wall walks
10 broad jumps
10 goblet squats
Couch stretch 30 seconds per leg x2
Banded shoulder mobility
Samson stretch complex

Fore
4 Minutes at Each Station:
Clean and Jerk (135, 95#)
Row (Calories)
Burpees



Friday, April 10, 2015

Saturday 11 April 2015

Foundations class from 0900-1100

WOD starts at 1100


Warm up

Coached choice


Fight Gone Bad

3 rounds for Max Reps:

1:00 Wall Balls (20/14)

1:00 Sumo-Deadlift High Pulls (75/55)

1:00 Box Jumps (20″)

1:00 Push Presses (75/55)

1:00 Row for Calories

1:00 Rest

Sum of repetitions across all three rounds is your total score.


Thursday, April 9, 2015

Friday 10 April 2015

There will not be a 1200 or 1730 class due to early gym closing.


Warm Up
Row 500M or Run 400M

Pass Throughs
Around the Worlds

High knees

Butt Kicks

10 push ups
10 pull ups
10 squats

10 sit-ups


Elizabeth

21-15-9

Squat Cleans (135, 95#)

Ring Dips



Wednesday, April 8, 2015

Foundations Class 11 April 2015

Foundations Class will be held 11 April 2015 from 0900-1100.  

Thursday 09 April 2015

Warm Up
Row 500M or Run 400M

Pass Throughs
Around the Worlds

High knees

Butt Kicks

10 push ups
10 pull ups
10 squats

10 sit-ups


Annie

50-40-30-20-10

Double Unders

Abmat Sit-ups



Tuesday, April 7, 2015

Wednesday 08 April 2015

Warm Up
Row 400 M or Run 500m

Pass Throughs
Around the Worlds

High knees

Butt Kicks

10 push ups
10 pull ups
10 squats

10 sit-ups


Overhead Squat

3x1

Snatch Balance

3x1

Snatch

3x1


What the link below to familiarize yourself with the Snatch Balance.

http://youtu.be/DNxoKZQBErM


Monday, April 6, 2015

Tuesday 07 April 2015

Warm Up
Row 400 M or Run 500m
10 push ups
10 pull ups
10 squats

10 sit-ups
10 burpee broad jumps
10 pass throughs
10 around the world


Jackie

1000m Row

50 Thrusters (45#)

30 Pull-ups



Sunday, April 5, 2015

Monday 06 April 2015

Open Gym 0900-1100

Suggested WOD


Diane

21-15-9

Deadlifts (225, 155#)

Handstand Push-ups



Friday, April 3, 2015

No Foundations Class 4 April 2015!!

There will NOT be a Foundations Class tomorrow 4 April 2015 due to Easter Weekend Holiday.  The next Foundations Class will be held 11 April 2015.

Saturday, 04 April 2015

Saturday class is at 10:00. It's a hero WOD!


Mike “Dork” Kennedy

33 Front Squats (185, 125#)

15 Burpees

33 Deadlifts (185, 125#)

15 Burpees

33 Kettlebell Swings (70, 53#)

15 Burpees


Thursday, April 2, 2015

Friday, 03 April 2015

Holiday schedule is as follows:

Friday open gym 0900-1100
Saturday class at 1000. (Gym remains open until 1300)
Sunday no class
Monday open gym 0900-1100

Tomorrow's suggested WOD:

Isabel
30 snatch for time (135/95)


Everyone give a big shout out to Caynan. He's a badass crossfitter, and a badass CW4 as of 02APR2015!!!!! Congrats, Caynan!

Wednesday, April 1, 2015

Thursday 02 April 2015

Spice Night

10 rounds of:

12 Pull-ups

12 Burpees