Tuesday February 12th 2013

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

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

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

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...

Thursday February 7th 2013

Coach Jenae helps Lauren with her dead-lift WOD Prep… Ladder drills X 5 min 3 sets of: 10 Kipping swings 1o 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 A. 3 sets of: 10 Good mornings (wide stance) rest 30 sec. 8/each...

Wednesday February 6th 2013

Iggy WOD Dead-lift Prep…. Leg swings X 10 reps (front/back/lateral) Inch worms X 10 reps 2 part samson stretch X 5/each Hamstring floss X 30 reps/each T-spine smash X 1 min Skill Work: 30 Double-under OTM X 5 Minutes Weekly Member Challenge # 8 3 Min AMRAP of Max reps Overhead squat (65/45) – Every time the bar is set down or removed from the overhead position athlete must...

Tuesday February 5th 2013

Jeff WOD Run prep…. 1 Min/each – foam roll IT band 1 Min/each – Couch stretch 1 Min/each – banded hip distraction 1 Min/each – barbell calve smash 1 Min/each – banded bully drill A. 3 Rounds (not for time) 60 sec Max rep double under rest 30 sec Max reps handstand push-up rest 30 sec 10 Box jump (pick a height which allows you to perform a re-bounding...