Monthly Archives: October 2013

Friday 131101

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 5 Sets:(Every 2 Minutes) Front Squats x 2 Skill: WOD: Benchmark Friday!!!“Mini Gator” 5 Rds For time: 95- 115 pound Front squat, 5 reps 26 Push-ups Additional: 10 Minutes Mobility Performance Strength/Skill: … Continue reading

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Schedule for Thursday Oct 31-Saturday Nov 2

THURSDAY OCT 31-SATURDAY NOV. 2 THERE WILL BE NO 8AM CLASS OR A 6:15PM CLASS ON THURSDAY! NO CROSSFIT KIDS AT 5PM. THERE WILL BE OPEN GYM FROM 6:15-7:15 BUT NO COACHED CLASS.  JASON WILL BE COACHING THE STRENGTH CLASS … Continue reading

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Thursday 131031

Essentials Strength/Skill: Warm Up:3 Sets: :15 Jumping Jacks :15 Squats :15 Mountain Climber :15 Jump Squat Then 3 Sets: :15 Plank :15 Superman :15 Side Plank – L :15 Side Plank – R Strength: 3 Sets: Bent Over Barbell Row … Continue reading

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Wednesday 131030

Essentials Strength/Skill: Warm Up: 3 Sets: Burpee Stick Jump x 5 Push Press x 8-10 Overhead Squat x 8-10 Strength: 5 Sets: Overhead Squat x 3 Skill: WOD: 4-6 Rds For Time: 7 Push Press 10 Overhead Squat 15 Anchored … Continue reading

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Tuesday 131029

Essentials Strength/Skill: Warm Up: 3 Sets: Agility L-Drill Strength: 10 Sets: (Every 90 Seconds) Power Clean + Front Squat + Clean Skill: WOD: A) AMRAP in 4 Minutes: 1 Clean 1 Pull Up 2 Clean 2 Pull Up 3 Clean … Continue reading

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Monday 131028

Amazing turnout for Barbells for Boobs.  Thanks to everyone who came out, and thanks to everyone who donated!!! Essentials Strength/Skill: Warm Up: Partner MB Sit Up Tosses x 50 ea. Strength: 4 Sets: Bench Press x 5 Skill: WOD: 10 … Continue reading

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Barbells for Boobs Updates!

4th Annual Barbells for Boobs!!! FOOD: We will be providing meat and some veggies and fruit for Saturday However if you can bring a side or dessert to share that would be awesome! Day of the event! Doors will open … Continue reading

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Friday 131025

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 5 Sets: (Every 2 Minutes) Back Squat x 2 @ 70% Skill: Kelsey’s B-Day WOD: For time: 100 Double Unders Then 21-15-9 Thruster 95/65 Box Jump Ring Push Up Then 100 Double … Continue reading

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Thursday 131024

Essentials Strength/Skill: Warm Up: 3 Sets: :15 Jumping Jacks :15 Squats :15 Mountain Climber :15 Jump Squat Then 3 Sets: :15 Plank :15 Superman :15 Side Plank – L :15 Side Plank – R Strength: 5 Sets: (Every 90 Seconds) … Continue reading

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Orthotics at Barbells for Boobs!

If you or anyone you know is in need of custom orthotics, this weekends event is the place to be! This deal is available to anyone even if they do not particpate in the event! Dr. Kyle Haffner D.P.M from … Continue reading

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