• 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...
  • Saturday February 9th 2013

    By paul
    In February 8, 2013
    On WODs
    Jared Remember every Saturday is FREE to friends and family. The 7 & 9 am are for those experienced in the gym and currently exercise. The 8 am is our intro to Crossfit where we cover the fundamentals and teach new folks what CrossFit is all about. See ya there… WOD Back by popular demand…. “PumpFit” (Every Sat. @ 7:00 am) Intro… 3 Rounds With 4 minutes on the...
  • Friday February 8th 2013

    By paul
    In February 7, 2013
    On WODs
    Robert 475# WOD Prep… 10 Kipping swings 10 OHS w/ pipe 5 pass throughs then… leg swings + arm rotation X 10 reps/each (forward/back/lateral) 1 min/each – banded shoulder distraction + external rotation 1 min/each – band assisted front rack + external rotation 1 min/each – super squat sequence A. “Goat” skill work test out – Today will be the last day we will be performing our weekly skill...

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