Monthly Archives: November 2012

Saturday 121201

Strength/Skill: Warm up:3 Rds: :15 Seconds Push Ups :15 Seconds Mountain Climber :15 Seconds Thrusts :15 Seconds Plank :15 Seconds Superman :15 Seconds Side Plank Rt :15 Seconds Side Plank Lt :15 Wt. Toe Touch Sit Up Strength: Skill: WOD: … Continue reading

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Friday 121130

Please make sure you remember to check the website for events and class times.  In addition make sure you sign up for class as well, not only does this ensure a spot for class, but it also shows if there … Continue reading

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Thursday 121129

Sorry was in a rush to post the WOD last night and didn’t say congratulations to Chip Case on getting his first Muscle Up.  Chip has been working towards his muscle up for over a year, and his determination and … Continue reading

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Wednesday 121128

Strength/Skill: Warm up: “Iron Shoulder Series” Strength: Skill: Burgener Warm Up WOD: EMOM for 12 Minutes 5 Power Snatch Odd Minutes Perform 20 Double Unders Even Minutes Perform 8 lateral Over Bar Burpees *Goal is to complete the given amount … Continue reading

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ITS SCIENCE!!!

I often look back at the curriculum and text books in which I studied from when I was in college studying Human Performance and Sport.  At that time CrossFit was fairly new and wasn’t really known about.  When I was … Continue reading

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Thursday Strength Seminar

In our never ending search to help bring everyone the best coaching and training around we added an additional strength program.   There have been a decent amount of athletes participating in the strength program the last couple of weeks, … Continue reading

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Tuesday 121127

Strength/Skill: Warm up: 3 Rds NFT: 6 Human Fish 8 Overhead Squat 6 Rolling Squats Strength: Skill: False Grip Swing False Grip Kipping Pull Up Hip to Ring/Bar Pull Up Seated Banded Transition Muscle Up Scott P’s B-Day WOD: AMRAP … Continue reading

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Monday 121126

Strength/Skill: Warm up: 5-10-5 (Pro agility) Strength: 3 Sets: Deadlift x 3 (Work Up to WOD wt. no heavier then 275/185) Handstand Push Up x 5 Skill: Handstand Push Ups Tara’s B-Day WOD: “Diane”21-15-9 For Time: Deadlift Handstand Push Up … Continue reading

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Saturday 121124

Strength/Skill: Warm up: Mobility Strength: Skill: WOD: 3 Rds For Time: 50 Hand Release Push Ups 25 OH Walking Lunges ea 45/25 Additional: 100 Wt. Anchored Sit Ups Mobility

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Nice Work Jumping Crew!!!

We had a couple of athletes partake in the JumpNrope Pre Thanksgiving WOD last night.  Just want to say great job to all of you, especially since we know the Jump Rope is a goat for some of you.  Lastly … Continue reading

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