September 2015

  Skill Development MAX EFFORT WOD: You must buy in with a Snatch complex: 3 reps of each of the following using a barbell Snatch Grip Deadlift Hang Power Snatch Overhead Squat Snatch Balance Hang Squat Snatch Full Snatch. For 30 minutes you will start with a light barbell and complete 3 squat snatches. You […]

  This Saturday we are having another bring a friend partner WOD!!! MAX EFFORT Deadlift 5,3,3,1,1+ Or 5 rounds 0f 1-3 reps @ 95% WOD 50 Wall Balls Run to Gary ave 35 Wall Balls Run 400m 20 Wall Balls Run 200m Post times to WODHOPPER!!!!

Bring a friend in for the Partner WOD this Saturday!!! You know that certain someone who is on the fence about trying CrossFit, or just has not had enough Kool-Aid yet to become like you…. well bring them in! MAX EFFORT Shoulder Press 5,3,3,1,1+ Or 5 rounds of 1-3 reps @ 95%   WOD Another

MAX EFFORT Back Squat 5,3,3,1,1+ Or 5 rounds of 1-3 reps at 90% WOD AMRAP in 15 minutes 5 Chest to bar pull ups 10 Hand Release push ups* 15 Kettlebell swings 55/35**   *Powerfit games, and our standard are and always will be for the push up to be chest to deck and move

YOGA for athletes at 8am! Open gym at 9:30   Team WOD Begins at 10:30 PLEASE sign up by clicking here The first week in October we will be having another bring a friend partner WOD. If you have to bring the same friend from last time because they just aren’t sure yet… BRING THEM

Today at 9am our own Mary K. will be conducting a running clinic! Saturday: team WOD at 10:30 sign up by clicking here The first week in October we will be having another bring a friend partner WOD. If you have to bring the same friend from last time because they just arent sure yet…

I know it is short notice but who is up for a team WOD this Saturday at 10:30am!!??! Well I will plan on having one ready and we will have a new feature on the website allowing you to sign up making the process a lot smoother. Thank you Hulk! CrossFit Kids class at 4:15

MAX EFFORT Deadlift 3,3,3,3,3+ Or 5 rounds of 2-3 reps at 90% WOD 4 ROUNDS FOR TIME: 20 Reps Kettlebell swings 70/55lb* 20 box jumps 24/20 The kettelebell swing is complete when the bell is almost vertical overhead with shoulders extended and arms locked out.

MAX EFFORT Deadlift 3,3,3,3,3+ Or 5 rounds of 2-3 reps at 90%   WOD 5 rounds for time: 20 Reps Kettlebell swings 70/55lb* 20 box jumps 24/20   The kettelebell swing is complete when the bell is almost vertical overhead with shoulders extended and arms locked out.

CrossFit Kids Starts TODAY! There will be NO 4pm adult class today or Thursday. Regular class schedule otherwise.  MAX EFFORT Shoulder Press 3,3,3,3,3+ Or 5 rounds of 3 reps at 90%   WOD “Tabata Something Else“ Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals