Tuesday, November 29, 2011

WOD 29 Nov 'Griff'

Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards


In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.


I'll be at the track at 1615

Monday, November 28, 2011

Sunday, November 27, 2011

WOD 27 Nov

7 min AMRAP
5 HSPU
7 OHS 110/70
30 double unders

See you at 1100

Friday, November 25, 2011

WOD 25 Nov

Thruster 1-1-1-1-1-1-1-1-1-1

Please check our Facebook page or comments for opening times

Thursday, November 24, 2011

Happy Turkey day!!

3 rounds for time
30 Wallballs 10ft target 20/14lb
30 Box jumps 24in box

Monty will open at 1000

Have a great day!!

Wednesday, November 23, 2011

‘NAPIER’

10 Rounds for time:
10 Power Cleans 115/95
5 Wall Climbs
20 Double Unders

See you @ 1615

Tuesday, November 22, 2011

Monday, November 21, 2011

WOD 21 Nov

Run or Row 5k

I'll be at the gym @ 1615  ready to run NLT 1640

 unless it's storming i'll be running

Sunday, November 20, 2011

WOD 20 Nov



Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


See you @ 1000

Saturday, November 19, 2011

WOD 19 Nov ***Update***

****Update****


"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up


See you @ 10am

Thursday, November 17, 2011

WOD 17 Nov

“Elizabeth”
21-15-9 reps of:
Clean, 135/95 pounds
Ring dips

See you at 1615

Wednesday, November 16, 2011

WOD 16 Nov

'Danny'
As many rounds as possible in 20 minutes of:
30 Box Jump - 24" Boxes
20 Push Presses 115 lbs
30 Pull-ups

See you at 1615

Tuesday, November 15, 2011

WOD 15 Nov

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs /55lbs)

see you at 1615

Sunday, November 13, 2011

WOD 13 Nov

Squat Clean 1-1-1-1-1-1-1-1-1-1


Take each clean from the ground and catch in a squat


See you at 1600



The Squat Clean from Again Faster on Vimeo.

Saturday, November 12, 2011

WOD 12 Nov

'Arnie'
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm


See you at 1600


Click here for a how to video on the Turkish get up

Friday, November 11, 2011

WOD 11 Nov

For Time:21 Thrusters 95 lbs21 Burpee (bar facing)s 3 Rope Climbs 15 Thrusters 95 lbs15 Burpee (bar facing)s 3 Rope Climbs 9 Thrusters 95 lbs9 Burpee (bar facing)s 3 Rope Climbs


Licia will be there at 1600Monty will be there at 1000

Thursday, November 10, 2011

REST DAY

Rest Day or pay what you owe!

Licia will be there at 1500

Wednesday, November 9, 2011

WOD 9 Nov

For time: 20 Calorie row 30 Burpees 40 Two-hand dumbbell ground-to-overhead (45lb / 25lb) 50 Toes-to-bar 100 foot Overhead lunge (45lb plate / 25lb) 150 foot Sprint


See you there @ 1615

Tuesday, November 8, 2011

WOD 8 Nov

Max effort 2K row
Then
3-3-3-3-3
Back squat

See you there at 1615

Monday, November 7, 2011

WOD 7 Nov

Lumber Jack 20


For time: 20 Deadlifts 275 lbs Run 400m 20 KB swings 2 poods Run 400m 20 Overhead Squats 115 lbs Run 400m 20 Burpees Run 400m 20 Pull-ups (Chest to Bar) Run 400m 20 Box jumps 24" Run 400m 20 Dumbbell Squat Cleans 45 lbs Run 400m


See you there at 1615

Sunday, November 6, 2011

Saturday, November 5, 2011

WOD 5 Nov

'Karen'
150 Wall balls for time  20lb/14lb

Rest 90 seconds......

Then 2 min double under challenge  (Max reps)

See you at 1600

Friday, November 4, 2011

WOD 4 Nov

For time:
10 Thrusters, 135/95 pounds
15 Pull ups
400 meter run
20 Thrusters, 95/65 pounds
15 Pull ups
600 meter run
30 Thrusters, 45 pounds
15 Pull ups
800 meter run

See you there @ 1600

Thursday, November 3, 2011

WOD 3 Nov

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (Men 155lbs /Women 100lbs)
12 Push-ups (games style)
15 Box jumps (24"/20")   This is a two-foot jump onto the box. No step up

See you there at 1615

Wednesday, November 2, 2011

Rest or pay what you owe

Rest or pay what you owe or come in and practice what you suck at!! You will not get better at something unless you practice
If you want some coaching on something specific just let me know.

Licia will be there at 1015
I'll be there 1630
Is this acceptable? Just because we do CrossFit does that mean we have to be bad-asses to the bone? Should we keep going while blood is dripping down our arms? I say no. Maybe in competition this is an acceptable level of abuse, but on a day-to-day basis, it is unnecessarily crippling. Not mention it inhibits one’s ability to train as hard as they could have. So what is the solution?
Hand care 101
Step one: Get a Foot Razor and a Pedegg at Amazon for about 10 bucks each.


Step two: When in the shower, first shave the callouses on your hands gently. No need to do this for time folks, be careful not to over do it. 
Step three: When your hands are DRY use the Pedegg to smooth them out.
Step four: Have nice and smooth hands that rip less and interrupt training less. No excuses, take care of your hands. If your hands are still excessively tender, consider buying gymnastics straps. I do not recommend any other type of glove as they are mostly useless.

Tuesday, November 1, 2011

WOD 1 Nov

Pyramid Double Helen: (Men 1.5pood/Women 1pood)
1200-meter run, 63 kettlebell swings, 36 pull-ups
800-meter run, 42 swings, 24 pull-ups
400-meter run, 21 swings, 12 pull-ups

See you at 1615