Thursday, October 31, 2013

WOD 31 October

3 Rounds for time of:
15 95lb Overhead Squat
15 L Pull-Ups
15 95lb Split Jerk
15 Knees to Elbows
15 95lb Hang Clean
15 25lb Weighted Back Extensions

Opening at 1600, we don't have a Pull-Up bar or GHD available outside for dependents but you are welcome to do a different workout.

Wednesday, October 23, 2013

WOD 23 October

15 Minute AMRAP
Row 250m
25 Push-ups

We only have 2 rowers so remember to write your name on the board to reserve your spot in the starting order and be READY TO GO when it is your turn.

Tuesday, October 22, 2013

22 OCT Rest Day and Intro Class

The first of the 3 Intro classes is tonight at 1800. Gym members need to be done with your workouts and out the door by then.

We will be open at 1600 for the usual gym members to make up WODs and work on skills and mobility.

Monday, October 21, 2013

WOD 21 Oct

Snatch 3-3-2-2-2-1-1-1-1-1

Just like Saturday, the first substitution is Overhead Squats.
If you aren't able to do Overhead Squats yet, sub Front Squats.

Saturday, October 19, 2013


Snatch Balance 3-3-2-2-2-1-1-1-1-1
Do some Pressing Snatch Balances in your warm-up to prepare you for the movement.

Watch the snatch balance video demonstrations with Coach Burgener (CrossFit Olympic lifting coach) here.

Friday, October 18, 2013

Rest Day

If you've done the three workouts this cycle, you should need the rest day.  Feel free to come in anyways and work on something you want to get better at or mobilize (your back probably is tight after Deadlift, Squats, and Kettlebell swings).

You are also welcome to make up any missed workouts.

Thursday, October 17, 2013

Posting here again

Hey guys,

In an effort to de-clutter our facebook page and ensure that people who either don't have facebook or find us through the internet can see what we are about we are all about we are going to start using the webpage again.  I'm figuring out how to edit this as I go so sorry if it doesn't look right.