Saturday April 20th

CrossFit Team WOD (9:00 am) A.) Warm Up: 3 Rounds- 1 Minute at each station: Row (Cal) Mountain Climbers Russian KB Swings (Heavy) Ab Mat Sit-Ups B.) “Team Smoking Gun” In teams of two, with one person working at a time,  and alternating after completed rounds, complete the following: Buy In: 1200m Row then… 7 Rounds- 4 Burpee Deadlifts (135/95#) 3 Burpee Power Cleans 2 Burpee Squat Clean 1...

Friday April 19th 2012

Regional team training for the 2013 Crossfit Games WOD A. Box squat OTM @ 50% (monday) X 2 reps X 10 mins B. Clean and Jerk OTM @ 80-85% X 1 rep X 8 mins C. Teams of two complete the following: 3 min AMRAP of wall balls 3 min rest 3 min AMFAP of Sled push (190/160) 3 min rest 3 min AMRAP of Airdyne – Partner A...

The 24-Day Spring Cleaning Challenge

Are you ready for summer? GET READY IN JUST 24 DAYS with our Spring Cleaning Challenge! We are excited to announce the launch of our “Spring Cleaning Challenge”.  This mini challenge will set you up to clean out all those extra pounds and inches that you do not need! The challenge will include the products in the Advocare 24 Day Challenge! Check out these results from The Nation: Above:...

Thursday April 18th 2013

2012 Crossfit Games regionals Snatch Ladder WOD Prep… 1000 Meter run 3 sets of 60 sec. weighted plank (25/15) 12 Toes to bar 5 min – banded mobility A. 10-9-8-7-6-5-4-3-2-1 reps of Plate ground to overhead (45/25) Alternating one arm russian kettle-bell swing (70/53) (each) 30 Double-unders after each round Endurance session (6:00 am) A. 400 Meter run Then… 5 Rounds of: 10 Kettle-bell swing 10 HR push-up Finish...

Wednesday April 17th 2013

Surprise Tuesday night PumpFit session WOD Prep… 3 Rounds of 250 Meter row 10 Dead hang pull-up 5 min Foam roll (IT band, lats, spine, gluteus) A. Build up to a 2 rep max floor press B. 2 Rounds 1 min DB Bench press rest 30 sec. 1 min Ring dips rest 1 min C. Two Rounds for time: 30 Burpee over the barbell 25 Push jerks (155/105)

Tuesday April 16th 2013

Barbell step ups at the 5:30 pm class   WOD A. 5 rounds (not for time) 10 Handstand Push up 15 Ring Rows (elevate feet if possible) 2 Rope climbs – Work on skill and being efficient through each exercise B. AMRAP 8 Minutes 50 Box Jumps (30/24) 1000 Meter row Cash out: 2 minute L-sit   PumpFit (10:00 am) “Yeahhhh Buddyyyy!!!” Tabata Double-under (20 on/10 off x 8...

Monday April 15th 2013

Francis applying his sandbag training at the grocery store WOD Week two, day one (lower body, max effort) Prep… 3 rounds 300 meter row 15 Air squat 15 hip extension 5 min hip mobility A. Max effort 3 rep Box Squat – Use blocks with plates to achieve a 14-16″ box to squat to – Position and proper form is absolutely crucial, build slow and nail down the movement...