November 2013

9am Yoga 10am Olympic Lifting 11am Endurance 3 Rounds: 800m Run 50 double unders 40 Situps 30 Wall Balls, 20/14 20 Burpees 10 Barbell Step-ups,... Read More

WOD DEMO CLICK HERE 5 rounds for time of: 5 Hanging Ring Extensions (right arm + left arm = 1) 5 Forward Rolls 5 Backward... Read More

Today’s Class Schedule: 7:30am, 9:30am, 12noon, 4pm 5 min EMOM: 3 squat cleans + 1 Jerk,  AHAP Then… “Wacky Wiser Partner Friday” 18 Front Squats, 185/135 18 Wt... Read More

HAPPY THANKS PRESS-GIVING 8am, 9am and 10am Classes only Today Appetizer: 15 Min find 1 rep max Press Dinner servings of: 21 PushPress 21 BoxJumps 18... Read More

7 Min EMOM 1 Snatch (Squat W/2 sec Pause) + 1 Hang Snatch (Squat W/2 sec Pause) + 2 OH Squats Then… For Time 21... Read More

EMOM 7 1 Clean (squat) 2 sec pause in bottom 1 Hang Clean (squat) 2 sec pause in bottom 2 Front Squats Then… With a... Read More

  15 Min to establish a 1RM Single Arm Dumbell or Kettlebell Clean & Jerk Left & Right arm   Then 20 min AMRAP 10... Read More

9 am- Yoga 10-am Olympic Lift Class 11 am- Endurance Willy Three rounds for time of: Run 800 meters 225/155 pound Front squat, 5 reps... Read More

8am: Beginners 9am: warm-up time for the Total 10am: CROSSFIT TOTAL FOR TIME: 21 Power Snatches, 95/65 21 Toes 2 Bar  (Scale = Situps) 100ft... Read More

1RM Bear Complex (15 minutes) Then…. Wacky Wiser Partner Friday: 5-4-3-2-1 Bear Complex, 135/95 Muscle up (scale: 3 pulls/3pushes) *both partners do all reps for... Read More