Monthly Archives: January 2013

Friday 130201

Strength/Skill: Warm up:AMRAP in 3 Mintues Jumps Squat x 5 Push Ups x 5 Sit Ups x 5 Strength: 4 Sets: Floor Press x 5 Sled Push x 50 Ft Skill: WOD: Benchmark Friday!!! Additional:

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Thursday 130131

  Strength/Skill: 5 Sets: (top every 90 seconds) TnG Power Snatch x 3 Double Unders x 20 Chip’s B-Day WOD: 6 Rds For Time: 200 Meter Run 6 Heavy TnG Power Snatch 29 Double Unders 6 Burpee Rest 1 Minute Additional: Mobility

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Mirror, Mirror, on The Wall

Life is a crazy and amazing journey, it brings about all kinds of ups and downs.  There are endless reasons for why our lives can go from one second we’re king of the mountain to the next second being down … Continue reading

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Wednesday 130130

Strength/Skill: Warm up: 3 Sets: Band Pull A Parts x 10 Banded Lateral Step x 10 ea Strength: 3 Sets: Low Bar Back Squat x 10 (Comp @70%) Ring Support Hold x 20 seconds + ME Dips Skill: WOD: A) … Continue reading

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Pose Clinic: Saturday Feb 9th

POSE Clinic: When: Saturday Feb 9th from 10:45-12:45 Who: ANYONE that wants to be a better runner. Whether you are a “runner” looking to improve or you hate running and are hoping to like it more, this clinic is for … Continue reading

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Surge Winter Escape

I think everyone knows about this Winter Escape this weekend, but just in case here is your reminder! We still have room available! If you can’t stay but want to come ski or ride on Saturday please let me know … Continue reading

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Private Gymnastics Session

  We’ve been talking with the Gymnastics Coordinator at the Paul Derda Recreation Center to see if we can set up a private group gymnastics session.  We haven’t decided on a date or time as of yet, but it will … Continue reading

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Tuesday 130129

Strength/Skill: Warm up: 3 Sets: Slam ball Overhead Backwards Toss x 6 V-Ups x 10 Double Unders x 25-40 Strength: 4 Sets: (Top every 90 Seconds) Push Press x 5 Comp Athletes: 3 Sets: (Top every 2 Minutes) AMRAP in … Continue reading

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Monday 130128

Strength/Skill: Warm up: 3 Rds: :15 Jumping Jack :15 Squat :15 Mountain Climbers :15 Jump Squats Then 3 Rds: :15 Plank: 15 Superman :15 Side Plank – L :15 Side Plank – R Strength: 3 Sets: (Top Every 90 Sec) … Continue reading

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The Countdown!!!

Today Monday, January 28th makes 37 days until the start of the 2013 CrossFit Open which begins on March 6th.  If you’re unfamiliar with the CrossFit Open, it is the most inclusive competition in the world.  It is the first … Continue reading

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