Matty Boy n Mom graduation day.,!!!

Congrats to Matty Boy n Nancy on graduating our Elements Class, they are doing great and Welcome to the team. We will be expecting you at the group sessions DAILY!! lol

WOD:

5 Rounds of

Rower
KB swings (53/35)
Pull-ups
Wall ball (20/14)

Round 1- 1:00 per movement

Round 2- 45 sec

Round 3- 30 sec

Round 4- 15 sec

Round 5- 1:00

July 31, 2009 · Posted in WOD

Owen rockin' his jumps

WOD

3 rounds for time:

400m run

21 medball cleans (20/14

10 ring dips..

Ckeck out our Flirk Page. Book mark it we update the page every night with the days WOD..

July 30, 2009 · Posted in WOD

Wednesday:

Husband n wife tandom deadlifts...

Dont forget we update our Flikr Page every night.. you can print and take any picture you want for your personal use.

WOD:

Descending Ladder..For time

Sprint to far fence and back.
Complete 15 push-ups
Sprint to far fence and back.
Complete 15 box jumps. (24/20)
Sprint to far fence and back
Complete 14 push-ups.
Sprint to far fence and back.
Complete 14 box jumps (24/20)

Continue doing this all the way down to 1 pushup , and 1 box jump.

REMINDER: There will be NO Saturday 9am class this week, due to a CrossFit Gymnastic Certification

July 29, 2009 · Posted in WOD

Tuesday:

Congrats Deb G on joining the Turkish Get Up Club.. 53lbs!!

Congrats To Deb G earning her t-shirt and PINK kettlebell trophy…

Where the Heck is TOM n JOHN P n Mike Schneider n Scott??? Information leading the the whereabouts of these people will be given a reward… lol

Ok check this video out on Steroids.. This is posted on the main page today.. Its absolutely hilarious , BUT has some good points.. Like its said in the video I as well an neither pro nor con steroid use. I am con abuse of anything From Peanut butter to Pain killers. Any leave your comments on this..

Be aware there is “colorful” language on this clip Human Potential..

WOD:

5 Rounds

20 KB swings (53/35)
10 Double KB Push Press (44/26)
5 Deadlift (85% of 1 rep max)

July 28, 2009 · Posted in WOD

Monday: squat run

foot and andrew

WOD:

4 Rounds for time.

1/4 Mile Run
50 Air Squats

REMINDER: There will be NO Saturday 9am class this week, due to a CrossFit Gymnastic Certification.

July 27, 2009 · Posted in WOD

Saturday: Step it up

WOD:

In 5 min.

Run 1/4 mile
Then perform as many Medball/Sandbag/or Barbell cleans as possible with the remainder of the time.

Rest 1;30

Repeat 3 more times.

July 25, 2009 · Posted in WOD

Friday: Angie Ladder

: Schools Out!!!

Congrats to Brad on successfully completing his elements sessions, I apologize for the “Mrs Bradley” comment during his push-ups. I can be a bully at times. Welcome to the family. ”Now you can’t leave”,, lol

Enjoy this Friday killer.. Please do not under estimate this ripper. compare this to the last time we did it.

WOD:

“Angie Ladder”

1-10-1

Squat
Push-up
Sit-up
Pull-up

Perform 1 of each movement, then 2 of each movement, then 3 of each, then 4 and so forth till you hit 10. Then ramp back down to 1.

This will end up being 100 reps of each movement. ENJOY!

July 24, 2009 · Posted in WOD

Thursday: Dead Run

Man vs. Metal..... 1-1

Andrew threw down hardcore yesterday with the Turkish Get Up Challenge. He tackled the beast (105) with great energy, nailed the right side and just missed it on the left. Re-named MANdrew , he has now taken off his cheer leading shorts and traded them in for a pair of Man shorts whatever they may be lol. Great Job everyone with their new PR’s (Randy, Dave B, Drew, Deb G, Mandy, Carlos).

Great Article On The Squat and Hip Movement

Compare your time on this WOD to June 17th.