December 2012

Todays Hours are as follows9,10, and 11am.New Years Day we are closed.  We are starting a 100% PALEO Challenge on the 7th of January. Get it (non paleo) all out of your system now…. you have one week to do it.  We will be doing this challenge for 30 days. We will also be repeating […]

Ok the party is tonight at 7pm, bring a paleo dish if you would like. The address is on the whiteboard. If you need anymore information please contact me. MAX EFFORTSplit Jerk 1 rep max WOD3 rounds for time of10 Deadlifts 250/170lb 30 double unders Buy out:Row 500m for time Pot loads and times to

Please post in comments WHO is coming to the Christmas party on the 28th so we can have a head count. Thank you!! MAX EFFORTSnatch (yes this is a squat) WOD“Tabata Something Else“Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second

Another example of how CrossFit is more than how fast you can do Fran…. I want to say thank you to everyone that came and did the Christmas Eve WOD. I hope everyone had a Merry Christmas, and that everyone can make it to the party this Friday the 28th. MAX EFFORTSquat Clean 1 rep

When pulling the bar during the clean (or Snatch) be sure to open your hips completely by driving your hips forward and straightening your legs and ending on the tips of your toes, then pull yourself under the bar…. Christmas Eve Classes 9,10 and 11am.Christmas Day….. ClosedDecember 26th: Normal hours….December 28th ….. Christmas Party Talk

REST DAY REST DAY First Christmas Advent Challenge: Do 300 repetitions of 3 different ‘ab’ exercises (of your choice) and divide up up the 300 any way you desire.For example: 150 sit ups, 100 grasshoppers, and 50 V-ups. Or: 100 Leg raises, 100 Spiders, and 100 hollow rocks…..Second Advent Challenge: Pick a stretch that you dislike the

Christmas Advent Challenge: ?? WODFor time complete the following:12 burpees21 Thrusters 75/50lb12burpees 21 pull ups12 burpees21 Sumo deadlift high pulls 75/50lb12 burpees21 push press 75/50lb12 burpees21 grasshoppers post loads and times to comments…. …

THERE WILL BE NO FORMAL CLASSES TODAY. Sorry for any inconvenience…. Christmas Advent Challenge: as many burpees in three minutes as possible. WOD21-18-15-12 rep rounds of:Kettlebell Swing 55/35lbSit upsWeighted Walking lunge 55/35lb Post loads and times to comments….

THERE WILL NO FORMAL CLASSES THURSDAY NIGHT. Christmas Advent Challenge Day 19: ?? Skill DevelopmentSnatch…. WOD21-15-9Power snatch 75/50lbBox jumps 24/18 Post times to comments…..

Christmas Advent Challenge Day 18: ?? WOD5 rounds for time of:9 Deadlift 155/110lb7 Hang Power cleans 155/110lb5 Front Squats 155/110lb3 Push/Split Jerks 155/110lb