Slide 3
Slide 3
Slide 2
Slide 2
Slide 3
Slide 3

11.22.2014

Patti and Tamara attacking tire jumps

Patti and Tamara attacking tire jumps

A. EMOM for 8 minutes:
Front Squat x 3 @ 75-85% of 1RM

B. With a partner, alternating movements, and one partner working at a time:
15 Push Press (43/30)
30 Situps
400m Run
8 Rounds for Time

Posted in Blog | Leave a comment

11.21.2014

Abraham on Buprees-Over-Bar

Abraham on Buprees-Over-Bar

2014 CrossFit Games Regional Event 6: The Fifties
50 cal Row
50 Over-the-Box Jumps (24/18)
50 Deadlift (81/54)
50 Wall Ball Shots (20/14)
50 Ring Dips
50 Wall Ball Shots
50 Deadlift
50 Over-the-Box Jumps
50 cal Row
Time Cap = 35 minutes

Posted in Blog | Leave a comment

11.20.2014

Supriya can fly

A. 4 Sets: Ring Rows x 10
Rest 90s
Good Mornings x 8
Rest 90s

B. 3 Rounds for Time:
15 Burpees
30 KB Swings (24/16)

Name WOD
Jason 6:14 (rx)
Lacee 6:27 (rx)
Szabina 6:29 (rx)
Josh 6:43 (rx)
Michael S 6:52 (rx)
Mahony 6:57 (rx)
Tara 6:58 (rx)
Noelle N 7:08 (rx)
Kera 7:14 (rx)
Noelle S 7:30 (rx)
Ambrose 7:42 (rx)
Owen 8:02 (rx)
Brett 8:03 (rx)
Jenny 8:05 (rx)
Philip 8:18 (rx)
Stephanie 8:23 (rx)
Margaret 8:24 (rx)
Andrew 8:26 (rx)
Laura R 8:28 (rx)
Matt E 8:33 (rx)
Kara 8:38 (rx)
Yoshi 9:28 (rx)
Pedro 9:45 (rx)
Isaac 11:59 (rx)
Kerry 7:12
Callie 7:15
Joan 7:19
Rachel 7:43
David 8:12
Jess 8:13
Scott 8:14
Rachel 8:30
Lisa 8:32
Charlie 8:55
Tamara 9:39
Posted in Blog | Leave a comment

11.19.2014

Goblet squats by Jenny and Tara

Goblet squats by Jenny and Tara

A. 8 Sets: Hang Squat Clean x 1
Build over the 8 sets.

B. 3 Sets for Max Reps:
60s Squat Clean and Jerk (75/50)
Rest 2 minutes between sets.

C. 3 Sets: Supinated Grip Pullups x 6-9
Go for more reps than 2 weeks ago.

Name WOD
Shayla 24 (rx)
Philip 20 (rx)
Ryan 18 (rx)
Mike D 18 (rx)
Brian 15 (rx)
Amelia 15 (rx)
Sarah 15 (rx)
Pedro 14 (rx)
Eric 13 (rx)
Armando 13 (rx)
Chelsea 42
Kaitlin 37
Chloe 35
Liz 33
Laura 31
Erin 29
Mike B 28
Sabra 24
Abraham 24
Will 23
Patti 22
Stephanie 22
Stacy 22
Vernon 21
Matt E 20
Donald 20
Matthew 20
Supriya 20
Ambrose 19
Fawn 19
Jake 19
Dan 19
Andrew 18
Clayton 18
Meg 18
Tara 17
Johnny 17
Brett 17
Jessica P 17
Steve P 16
Steve K 16
Lisa 16
Wojtek 16
Margarette 15
Jon 14
Laura 14

 

Beginner Class
Name WOD
Angela 125
Autumn 83
Lacee 79
Tiffany 69
Dawn 69
Joanne 63
Jon 59
Jesse H 56
Matt 46
Posted in Blog | Leave a comment

11.18.2014

10522560_771175909596048_3113575942964031244_n

A. 5 Sets: Bench Press x 5 with 30 Double Unders between sets
Build over the 5 sets.

B. AMRAP 10min
10 Chest-to-Bar Pullups
200m Run

C. 3 Sets: Handstand Hold x 40-70s
Increase hold time from 2 weeks ago.

Name WOD
Brett 6+7 (rx)
M Sterling 6 (rx)
Jon W 6 (rx)
Jason 5+9 (rx)
Ryan 5+8 (rx)
Abraham 5+3 (rx)
Noelle N 5+1 (rx)
Brian 5 (rx)
Isaac 4+10 (rx)
Owen 4+10 (rx)
Matthew 4+10 (rx)
Margaret 4+10 (rx)
Pedro 4+10 (rx)
Amelia 4+4 (rx)
Nadia 4 (rx)
Lacee 4 (rx)
Jake 3+6 (rx)
Chelsea 5+10
Liz F 5+2
Andrew 5
Laura M 5
Tamara 4+10
David S 4+10
Donald 4+10
Kyle 4+10
Kara 4+10
Johnny 4+10
Greg M 4+10
Szabina 4+10
Amy 4+10
Durkee 4+10
Andrea 4+10
Yoshi 4+10
Jon M 4+10
Lisa A 4+10
Kim 4+8
Jenny G 4+6
Dave H 4+5
Joan 4+3
Mike B 3+10
Steve K 3+8
Harper 3+4
Andy C 4
Posted in Blog | Leave a comment

11.17.2014

Em's Saturday morning class

Em’s Saturday morning class

A. 8 Sets: Back Squat x 2
Build throughout the sets.

B. 4 Rounds for Time:
5 Deadlift @ 70-75% of 1RM
10 Over-the-Bar Burpees
15 Goblet Squats (24/16)

C. 3 Sets: GHD Situps x 10-15

Name WOD
Mahony 7:29 (rx)
Donny 8:45 (rx)
Brett 8:47 (rx)
Jess P 9:39 (rx)
Sup 9:43 (rx)
Michelle L 9:58 (rx)
Lucy 10:12 (rx)
Durkee 12:41 (rx)
Harper 13:59 (rx)
Abraham 6:03
Patti 6:57
Jason 7:02
Will 7:10
Brian 7:20
Mike D 7:21
Caroline 7:22
Laura R 7:41
Jesse 7:44
Tara 7:46
Jenny 7:54
Liz 8:13
Amelia 8:16
Chloe 8:20
Sam 8:23
Armando 8:26
Matthew 8:29
Jon 8:46
Stacy 8:57
Mike B 8:58
Dan 8:58
Norm 9:06
A House 9:10
Stephanie 9:12
Andrew C 9:15
Tamara 9:18
Donald 9:20
David 9:20
Matt E 9:23
Katherine 9:26
Andrew 9:32
Jeff 9:35
Steve 9:40
Callie 9:43
Amy 9:45
Rachel K 9:51
Ambrose 9:57
Eric 9:58
Stephanie 10:15
Lisa A 10:18
Owen 10:20
Meghan 10:32
Rachel F 10:35
Steve P 10:53
Shayla 11:26
Philip 11:30
Kara 11:38
Scott 13:03
Posted in Blog | Leave a comment

11.15.2014

Matthew's PR Snatch

Matthew’s PR Snatch

A. 5 Sets: Turkish Get-ups x 2

B. In teams of 4, with all members working at separate stations:
Station1: Run or row 200m
Station2: 8 KB Snatch each arm (16/12)
Station3: 10 Ring Dips
Station4: 12 Front Rack Barbell Lunges (35/25)
24min AMRAP

Name WOD
SuperFreakinHeores 8+2
4thWheel 7+1
Team KickAss 7
The4ladyWinos 6+4
TeamTunaBait 6+1
Bday Bash 6
CarRamRod 6
TeamOne 5+2
OldFable+Sup 5
TeamTwo 5
Posted in Blog | Leave a comment

11.14.2014

Hang Power Cleans at the 6am class

Hang Power Cleans at the 6am class

A. 4 Sets: Front Squat x 5
Build over 4 sets

B. 4 Rounds for Time:
500m Row
20 Toes-to-Bar

C. 3 Sets: Side Plank Hold (left and right) x 60s
Rest as needed between sets

Posted in Blog | Leave a comment

11.13.2014

10423658_762007780512861_7365209258520167721_n

A. 4 Sets: Bulgarian Split Squat x 8 each leg
Rest 90s between sets.

B. 3 Rounds for Max Reps:
60s Hang Power Clean (43/30)
60s Front Squat (43/30)
60s Deadlift (43/30)
60s Rest

Name WOD
Brian 216 (rx)
Mike S 204 (rx)
Amelia 193 (rx)
Ryan 189 (rx)
Stacy 189 (rx)
Stephanie 187 (rx)
Mike F 184 (rx)
Kara 177 (rx)
Noelle 177 (rx)
Philip 175 (rx)
Josh 170 (rx)
Lucy 170 (rx)
Sarah D 165 (rx)
Tara 161 (rx)
Margrette 159 (rx)
Erika 155 (rx)
Dan 154 (rx)
Jesse 149 (rx)
Donald 148 (rx)
Jody 144 (rx)
Lisa 141 (rx)
Margaret 137 (rx)
Paul 133 (rx)
Rachel K 128 (rx)
Michelle 98 (rx)
Greg 203
Autumn 202
Tamara 193
Liz 186
Laura 170
Judah 160
Joan 148
Jon 148
Kim 144
Harper 141
Isaac 116
Posted in Blog | Leave a comment

11.12.2014

10291689_771175959596043_6450517542516811990_n

Early morning KB Swings

A. 8 Sets: Snatch x 1
Build over the 8 sets.

B. 4 Rounds for Time:
5 Thrusters (61/43)
10 KB Swings (32/24)
20 Double Unders

Name WOD
Jon 6:41 (rx)
Brian 7:59 (rx)
Tom 8:57 (rx)
Matthew 9:31 (rx)
Laura M 10:13 (rx)
Owen 10:19 (rx)
Chelsea 5:17
Angela 5:57
Donald 6:02
Rachel G 6:19
Matt E 6:24
Joanne 6:26
Whitney 6:49
Johnny 6:50
Tamara 6:59
Laura 7:17
Meg 7:22
Casey 7:25
Chris M 7:27
Erin 7:29
Kara 7:32
Greg 7:33
Patti 7:43
Supriya 7:48
Sabra 7:52
Kera 7:57
Margrette 7:58
Jessica P 8:03
Jeff 8:12
Ambrose 8:31
Scott 8:48
Philip 9:10
Shayla 9:11
Jesse H 9:15
Amy E 9:17
LBK 9:28
Matt A 9:30
Vernon 9:41
Steve P 9:55
Rachel 10:40
Wojtek 11:30
Yoshi 11:42

 

Posted in Blog | Leave a comment
Older Posts

free-intro

class-schedule

Like us on Facebook!

Blog Archives

Visit Us On Facebook