9 am- Yoga -no open gym at this time! 10 am- Olympic lift class with Coach Ryan 11 am-  Endurance WOD 12 noon-  14.1 WOD Endurance WOD 4 Rounds, 2 Minutes at each station Row for Calories Hand Release Push Ups Box Step Ups 24/20 Situps 2 Minute rest between rounds Don’t forget to visit 5am’er Caitlin K at In Motion Physical Therapy on March 8th for a free Run and Sports Injury Clinic.  Visit http://clinic.gotoinmotion.com/ for more details!  Read more

8AM & 9AM Class “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Rest as needed between Rounds. Post reps from each set to comments. 10AM Open WOD 14.1.Read more

With A Partner, Complete the following Rep Scheme: 42 Front Squats, 135/95 9 Rope Climbs 30 Front Squats, 155/115 7 Rope Climbs 18 Front Squats, 185/135 5 Rope Climbs                       DEC 2013                                               FEB 2014                                      Rob has lost 15lb in his first 2 month of Crossfit!  Read more

Push Press 3-3-3 Then: Open WOD 12.3 15 Min Amrap of: 15 Box jumps, 24/20 12 Push press 115#/75# 9 Toes-to-bar 7:30 Strength Class Post Loads and rounds completed comments: WOD 14.1  will be annouced this evening 2/27 @ 8PM  at http://games.crossfit.com. Read more

12 min to establish a heavy hang clean Then… “2012 Regionals Team Event” 1000m Row 30 Pistols, alt 15 Hang Cleans, 205/135 (competition men will scale up to 225lb) Foose School of RockRead more