• Monday February 18th 2013

    By paul
    In February 17, 2013
    On WODs
    Tonia and Darin WOD Over the next six weeks our focus will be the two olympic lifts, the snatch and the clean & jerk. Every Monday and Wednesday you will see some variation of olympic weightlifting as a skill or strength session during your regular workout. The goal is to drill proper set-up and receiving positions as well as correct any inefficiency during the three pulls. Come to class...
  • Saturday February 16th 2013

    By paul
    In February 15, 2013
    On WODs
    Andrea WOD CrossFit Team WOD (9:00 am) In teams of 4 (2 men & 2 women) complete the following for time 400 meter run (relay style) 100 Dead-lift (185/135) – men and women must complete 100 reps 100 Pull-up – men and women must complete 100 reps 2K row (must rotate after 250 M. guy, girl) 100 Shoulder to overhead (95/65) – men and women must complete 100 reps...
  • Friday February 15th 2013

    By paul
    In February 14, 2013
    On WODs
    Jeff with some “Jazz hands” at the Next Level Invitational Just a reminder that Friday is our “Cupids Massacre” team competition starting at 5:00 pm. The gym will be closed for “open gym” starting at 10:00 am, and classes at 3:30 and 5:30 will be canceled. Classes will resume back to normal schedule on Saturday morning at 7:00 am.¬†Thank you for your cooperation. If you are a competitor please...
  • Thursday February 14th 2013

    By paul
    In February 13, 2013
    On WODs
    Frank & Susan WOD Prep… 3 Min skip rope Ladder drills X 5 mins 30 sec/each – Sampson stretch 30 sec/each – Super squat sequence 1 min/each – shoulder MWODs A. Complete (not for time) 20′ Handstand walk rest 30 sec. Max reps unbroken Double unders (3 attempts) rest 30 sec. Max reps unbroken Ring dips rest 1 min B. For time: 500 Meter row 75 Air squats 35...
  • Wednesday February 13th 2013

    By paul
    In February 12, 2013
    On WODs
    Log your WODs and Register for the open WOD Prep… 800 Meter run Leg swings + arm rotations 5 Minute – band & foam roller mobility A. OTM X 6 Minutes 5 Slam ball ground to over shoulder (150/80) B. For time: 30 HSPU 40 Pull-ups 50 Power snatch (95/65) 60 Sit-up 70 Box Jumps (24/20) Competitor WOD (team) Rest Day Weekly Member Challenge #9 Bottom to Bottom Tabata...
  • Tuesday February 12th 2013

    By paul
    In February 11, 2013
    On WODs
    Nadim and Tonia both nailing a PR on their one rep back squat WOD Prep… 5 Minutes – Ladder drills + Joint mobility 7 Minutes – Banded MWODs 3 – 5 Minutes – Split jerk Skill work A. Build to a max effort close grip behind the neck split jerk + Split jerk – Pull bar from rack in the behind the neck position. Perform 1 BTN split jerk,...
  • Monday February 11 2013

    By paul
    In February 10, 2013
    On WODs
    Susan WOD Prep… 1 min/each – banded hip extension 1 min/each – single leg flexion 20 reps/each – hamstring floss 1 min/each – super front rack stretch 1 min/each – banded lateral distraction w/ external rotation 1 min/each – ankle mobility A. Build to a 1 rep max Back squat B. Crossfit Games Open 11.5 20 minute AMRAP 5 Power Clean (145/100) 10 Toes to Bar 15 Wall Balls...

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