Wednesday 11-30-2011

I am going to take everyone through the K-Star Hip Prep Warm Up then we will do two mobility stretches for the hips.

For 10 minutes work up to a heavy Front Squat

Rest 5 minutes

Broken Amrap 8-6-4-2

3 Front Squats at 70%

30 Box Jumps 18″/12″

The box jump should be smaller then you typically do I want you to work on the speed of the box jump.  Concentrate on either stringing them together or the bounce of the floor technique.

Tuesday 11-29-2011

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

You can completely ignore the class schedule today because we have to run this WOD one or two at a time.  Just come in anytime that a class would be going.

Monday 11-28-2011

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

Don’t worry we have alternates and scaling for the handstand walk.

Sunday 11-28-2011

Annie

50-40-30-20-10

Double Unders

Situps

Saturday 11-26-2011

No open Gym or OLY class  today- we close at 12:00

“Kelly”

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Wednesday 11-23-2011

WOD: 5 Rounds for time

20 KB cleans right

40 Lateral Jumps over bar

20 KB cleans Left

40 lateral jumps over bar

For those of you that like to watch you tube videos on nee movements this one is good. http://youtu.be/h7rib_DhL2s 

Don’t forget we close at 8:00 pm today.

Tuesday 11-22-2011

Rhino Run

As many rounds as possible in 20 minutes of:
3 Deadlifts 95 lbs
3 Hang Power Cleans 95 lbs
6 Front Squats 95 lbs
3 Push Presses 95 lbs
1 100 m Run

Holiday Specials

Check our Holiday Specials Page for the Latest Deals

Special this Holiday Season For New Customers

3 Months of CrossFit Classes for $300 (a $450 value)

Special for Existing Customers Too!

Monday 11-21-2011

“Nutts”

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

We have a different schedule of classes this week for the Holiday so please check the schedule.

Friday 11-18-2011

Warm up:

Dynamic Range of Motion Exercises follwed by:

1 500 m Row
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
10 Good Mornings 45 lbs
10 Knees-to-elbows
10 Good Mornings
10 Knees-to-elbows

This is not a timed workout.

WOD: For time-

Every minute on the minute do:

6 Deadlifts

6 Pullups

As many Burpees as you can do.

Accumulate 100 Burpees.  The weight for the deadlift will be based on body weight.

Beginner – 50% or 75%

Intermediate – 75% or 100%

Firebreather 150%

Note: Check out our Holiday Special page.  If you pay for 2012 upfront you can save some money.