***Attention Members*** There will be no evening classes tonight (4-8pm) and the Gym will be Closed Tom (1/1/11)…Happy New Year!! Warmup Row 2K WOD 1st Squat 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd Front Squat 5-5-5-5 Wide Leg Squat...

***Attention Members*** The gym will be closed for evening classes (4-8pm) on Friday 12/31  and Closed for all classes on Sat 1/1/11!  Sorry for the inconvienence.. Warmup CrossFit Warmup WOD 1st Bench 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd “Beat the Trainers WOD” 5 Rounds for time of: 315lb/225lb Deadlift, 7 reps 21 Double...

Warmup As Needed for team WOD Team WOD In Teams of 2: Five rounds for time of: Run 400 meters 60 Box Jumps, 24″ 50 Back Ext40 Deadlifts,...

Warmup Row 1K WOD 1st Deadlift 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd “DT” For Time: 155lb Deadlift, 12reps 155lb Hang Power Clean, 9Reps 155lb Push Jerk,...

***Attention Members*** The gym will be open for 11-1 classes and 4-8 classes. Warmup CrossFit Warmup WOD 1st Shoulder Press Set1=65% Set2=75% Set3=85% 2nd “Randy” For time: 75lb Power Snatch, 75...

Rest Day/Make up Day/Skill...

Gym...

Gym...

***Attention Members*** The Gym Will be closed tom (Christmas Eve 12/24) and Saturday (Christmas 12/25)!!!! Happy Holidays!!! Warmup As Needed for Contest WODs Contest WOD #1 “The Twelve Gifts of Christmas” 12 squats 11 Sit ups 10 Wallballs 20lb 9 Kettlebell swings 55lb 8 Burpees 7 Box Jumps 6 Deadlift 95lb 5 Hang Clean 95lb 4 Thruster 95lb 3 Racked Lunge 95lb 2 Front Squat 95lb 1 Mile Run Begin with your 12 squats, then go back to the top...

***Attention Members*** The Gym will be closed on Christmas Eve( Friday 12/24) and Christmas(Sat 12/25). Warmup As Needed for Team WOD Team WOD “Team Collin” In Teams of 2 Six rounds for time of: Carry 1.5Pood Kettlebell 400 meters 115 pound Push press, 24 reps 24 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 24...

***Attention Members*** The Gym will be closed on Christmas Eve (Friday 12/24) and on Christmas (Saturday 12/25). Warmup As Needed for Contest Contest WOD “Mr. Joshua” Five Rounds for time of: Run 400 Meters 30 GHD Situps 225lb Deadlift,...

Attention Members!!! All the WODs this week will be Contest WODs!!! Warmup As Needed for Contest Contest WOD “Badger” 3 Rounds of: 30 Squat Cleans, 95lb/65lb 30 Pullups 800 meter Run The above picture was taken off the CrossFit Affiliate page. Check it out at...

Rest Day/Makeup Day/Skill...

The Gym will be closed for normal Classes!!! Today will be hosting our first Annual Toys For Tots Drive.  The hours will be 10am to 1pm.  All members are welcome to particpate in one of the three WODs. Toys For Tots WODs WOD1 (10:30am) “Fran” For time: 400 meter Row 21-15-9 95lb/65lb Thrusters Pullups WOD2 (11:30am) “Team WOD” In Teams of 2 For time: Run 400 meters Box Jumps, Max Reps Run 400 meters Kettlebell Swings, Max...

Warmup CrossFit Warmup WOD 1st Squat 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd Three rounds for time of: 20 Kettlebell swings, 1.5/1 pood 20 Overhead Walking Lunges, 45lb/25lb Run 400 meters 20 Burpees 20 Wall ball shots, 20 pound...