Monthly Archives: February 2015

Saturday, February 28, 2015

Schedule Reminder:  We’re holding the “Snatch for Your Heart and Soul” event today in honor of Kelli’s Dad.  Therefore we’re going to run this similar to Barbells for Boobs and the Friday Night Throw downs.  We will be opening the … Continue reading

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Friday, February 27, 2015

Schedule Reminder: For the next 5 weeks we will be performing the CrossFit Open Workouts on Fridays.  Morning class time will be normal, however the evening class times will change for the 5 weeks.  For the evening classes, we will … Continue reading

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5:15 am Class Cancelled

Sorry morning crew, as of right now we’re going to Cancel the 5:15 am class, do to the weather.  Please keep posted to the website and our Facebook page if any other class time change.

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Thursday, February 26, 2015

As of right now we’re going to Cancel the 5:15 am class, do to the weather.  Please stay toned to the website and Facebook page for other class time changes. Schedule Reminder:  Do to the CrossFit Open Brit is going … Continue reading

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Wednesday, February 25, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 8 Sets: (Every 90 Seconds) 3 Power Clean + 3 Front Squat Skill: WOD: With a Partner Perform 4 Rds Each: Relay style 10 Over Box Jump 24/20 150′ Shuttle run (75′ down/75′ back) 10 KB … Continue reading

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Tuesday, February 24, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: (Perform After WOD) 5 Sets: (Every 90 Seconds) Overhead Squat x 3 @ 2211 (2 Seconds Down, 2 Sec hold, 1 Sec up, 1 Sec Hold) Skill: WOD: 5 Rds For Time: … Continue reading

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Monday, February 23, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: (Perform After WOD) A) 2 Sets: (Every 2 Minutes) Front Squat x 5-6 B) 2 Sets: (Every 2 Minutes) Back Squat x 5-6 Skill: WOD: In Teams of 2 complete AMRAP in 20 Minutes: … Continue reading

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Registering for the CrossFit Open

It’s that time of year again! EVERYONE should be registering for the CrossFit Open. It is 5 weeks of workouts that will be released on Thursday’s. We will all do them on Friday’s and scores must be submitted by the … Continue reading

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Saturday, February 21, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: (Perform After WOD) 3 Sets: Stiff Legged Deadlift x 8 Bent Over Row x 8 Supinated Grip Strict Pull Up x 8 Wt. Hip Ext. x 8-10 Skill: WOD: 6-7 Rds For Time: … Continue reading

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Friday, February 20, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: (Perform After WOD) 10 Sets: (EMOM) Clean and Jerk Skill: WOD: For Time: A) 12-9-6: Thruster Pull Up B) 12-9-6: Over Bar Burpee Squat Clean *No Rest between A and B. Additional: 10 … Continue reading

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