WOD 4/6/14

9 am- Yoga 10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 10 Rounds 400m Run 10 Shoulder to Overhead 95/65 20 Situps Don’t leave your stuff out or Alex and Jen G will get you!  

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WOD 4/5/14

8am: Beginners CrossFit 9am: Crossfit 10am: Beat the Coach (w/Kim Lewis) 11am: Eat to Perform Nutrition Seminar ———– NO OPEN GYM PAST 11AM———— 5 Rounds: 400m Run 20 OH walking Lunges, 45/25 10 Toes 2 Bar 1 Rope Climb Wear your high socks!    

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WOD 4/4/14

Back Squat: 5-5-5 Then… Partner Jackie 2000m Row 100 Thrusters, 45lb 60 Pullups *Partner holds a pet rock while the other is working. Switch as often as you wish. 70/53 (must be held at full ext.) Wacky Wiser Partner Friday

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WOD 4/3/14

Jerk From Rack 3-3-3 Then 15 Min Amrap 200 Meter Run 15 Double Under 10 Box Jumps 7 Jerks 135/95 7:30 Strength Class Post Loads and Times to Comments

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WOD 4/2/14

EMOM 7 Min 2 Power Snatch + 3 OHS Then… “Helen” 3 Rounds 400m Run 21 KB Swings, 53/35 12 Pullups Doubles or Nothing

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WOD 4/1/14

72 Minutes of Burpees  (April Fool’s) EMOM 7 2 Power Cleans 3 Front Squats Then….. 10 Minutes for max distance: 200m Sprint 200m Jog Then…. AMRAP 7 Minutes 7 Power Cleans 135/95 7 Pullups That actually doesn’t sound too bad…..

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WOD 3/31/14

            Happy Birthday Pineapple! Workout 14.5 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees

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WOD 3/30/14

9am-Yoga (no lifting or working out at this time) 10 am-Olympic Lifting with Coach Ryan 11am- Endurance 12:30-2:30 Double Under Seminar (only for those that signed up online) 3-5-Double Under Seminar (only for those that signed up online) AMRAP 25 Minutes 15 Box Step Ups 115/75 15 Pullups 15 Toes to Bar Row 2000m at

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WOD 3/29/14

800 meter Run 21 Power Clean 135/95 21 Ring Dips 400 Meter Run 15 Power Cleans 155/110 15 Ring dips 200 Meter Run 9 Power Cleans 175/125 9 Ring Dips post time to comments

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WOD 3/28/14

“Wacky Wiser Partner Friday” AMRAP 7 Minutes: 7 Overhead Squats, 135/95 7 Box Jumps, 30/24 —–2 min break—— AMRAP 5 Minutes:  5 HSPU 5 Strict Pullups Our very own Mike Ciunci would love to have everyone join him in the annual Butterfly Run on April 12th. This 5k or 1 mile fun run is in

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WOD 3/27/14

15 Min To Find 1 Rep Max Deadlift Then: 15 Min Amrap of: 30 Double Unders 20 Med Ball Cleans 10 Deadlift 255/175 7PM Strength Class Post Loads and Times to Comments:

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WOD 3/26/14

Test 1RM Press (15 min cap) Then… 30-20-10 Kb Snatch, 53/35 Pistols, Alt Pull-up Happy Birthday Pizza 1!

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888-338-9366
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