Warmup As needed for Contest Contest WOD “Josh” For time: 95lb Overhead Squat, 21reps 42 Pullups 95lb Overhead Squat, 15reps 30 Pullups 95lb Overhead Squat, 9reps 18...

Warmup CrossFit Warmup WOD “McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of...

Team WOD day!! Please arrive to the gym on the hour so we can organize teams!! Warmup As Needed for team WOD Team WOD In teams of 2 Four rounds for time of: 45lb Overhead Walking Lunge, 40steps 35lb/20lb Dumbbell Thrusters, 40reps Pullups, 40reps Double Unders, 40reps Only one athlete can work at a time.  All the reps to each exercise must be completed before moving onto the next. Why Do I CrossFit? By Ben...

Warmup 3 rounds of: L-sit 10sec 15 Back Ext 15 Double Unders Samson Stretch WOD 1st Power Clean 3-3-3 2nd 3 rounds for time of: Row 500 Meters 21 Burpees Run 400...

Warmup CrossFit Warmup WOD 1st Back Squat 5-5-5 2nd “J.T.” For time: 21-15-9 Hanstand Pushups Ring Dips Pushups If the Shoe Fits … By Richard...

Rest Day/Test Day/Make up Day/Skill Development Weekly Tests: 1. Handstand Pushups 5reps 2. L-Sit 20Sec 3. Knee Elbows 15reps Please complete the above tests for your level within the next...

Warmup Run 1mile WOD 3 rounds for time of: 21 L-pullups 3 Rope Climb Ascents 15 Burpees   The Paleo Winners Are…. 1st Place: Mike Bresnahan Prize $300 Mike lost a total of 23 pounds which is 15% of his body weight. For performance he dropped his run time from 7:36 to 6:09.  A 1:27 faster 2nd Place:  Chris Gray Prize: $200 Chris almost 22 pounds which is 11% of his body weight For performance he went from 11 pullups to doing the most out of any...

**Attention Members** At the present time our Gym operates in open block format.  This means that we do not have scheduled class times like most other CrossFit Gyms.  The reason we operate in an open block format is because we feel this is more convenient for you.  Please be courteous to us by showing up to the gym with enough time to complete the WOD.  Remember a typical WOD including Warmup is about 45min.  Also, our Saturday hours for members are...

Warmup CrossFit Warmup WOD “Fight Gone Bad!” Three rounds for time of: Wall-ball, 20 pound ball, 10 ft target, 20reps Sumo deadlift high-pull, 75 pounds, 20reps Box Jump, 20″ box, 20reps Push-press, 75 pounds, 20reps Row, 20cal Rest exactly 1 minute inbetween each round. Multiple Muscle-Up Progressions By Leo...

Team WOD Day!!!  Please arrive to gym on the hour so we can organize teams!! Warmup As Needed Team WOD In teams of 2 Five rounds for time of: 20 Ground to Overhead, 115lbs/75lbs 100 Ab Mat Situps 100 Air Squats 400 meter run with 1pood Kettlebell Only one athlete can work at a time.  Teams must finish all the reps of each exercise before moving onto the next.  Teammates will run together with the Kettlebell.  The Kettlebell may be passed back and...

Warmup 3 rounds of: 10 Ring Dips 10 Squats 10 Box Jumps Samson Stretch WOD 1st Bench Press 10-8-6-4-25 2nd Ten rounds for time of: 3 Weighted Pull-ups, 35 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 35 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a...

Warmup 3rounds of: 10 Pullups 10 Back Ext 10 1Pood KB Swings 10 Double Unders Samson Stretch WOD “Nancy” 5 Rounds for time of: Run 400 meters 95lb Overhead Squat, 15reps  “It’s not the size of the dog in the fight, it’s the size of the fight in the dog.” – Mark...

GYM CLOSED!!! HAPPY...

ATTENTION MEMBERS!!!!!! THE GYM WILL BE CLOSED ON EASTER SUNDAY 4/4/10!!!  WE APOLOGIZE FOR THE INCONVENIENCE. Warmup CrossFit Warmup WOD 1st For Time: Row 2K 2nd “Randy” For Time: 75 Power Snatches, 75lb “Yesterday’s home runs don’t win today’s games.” -Babe Ruth...

Warmup As Needed for Contest Contest WOD “Diane” For Time: 21-15-9 225lb/155lb Deadlift Handstand Pushups Sub for HSPU is Ring Pushups.  Although it will not be...