Monthly Archives: December 2011

Saturday, December 31, 2011

“Air Force” Begins with 4 burpees and do 4 burpees every minute on the minute (emom) 20 thrusters (95/65) 20 sdhp 20 push jerk 20 ohs 20 front squats Board bosses: Tabata: English and Matt (16) and Courtney (11) MetCon: … Continue reading

Posted in WOD | Leave a comment

Nutrition Challenge starts January 16th!

We will start another 6-weeks Paleo Nutrition Challenge on Monday, Janary 16th, 2012. There will be a Paleo Nutrition seminar offered FREE to our members on Sunday, January 15th at 2:00pm. The usual program will be followed: $20 buy in … Continue reading

Posted in Announcement | Leave a comment

Friday, December 30, 2011

Strength: tabata push press (45#) MetCon: “Boggle” 4 rounds: 25 push ups 25 wall shots (20#14#) 400m run Ap: 3 x 50m prowler push Board bosses: Hang Clean: Johanna (105#) and Jordan (225#) MetCon: Robin (10:46) and Alfredo (17:11)

Posted in WOD | Leave a comment

Thursday, December 29, 2011

Strength: hang power clean 3-3-3-3-3 MetCon: “Hams on a String” 10-1 decending ladder Burpee box jumps Pistols right leg Pistols left leg Ap: 3 rounds: 10 ghd sit ups; 10 k2e Board bosses:Nick (17:17) and Leigha (17:50) Coach: Joe (15:17) … Continue reading

Posted in WOD | Leave a comment

Wednesday, December 28, 2011

Strength: snatch balance 1-1-1-1-1 MetCon: (from CrossFit.com) “Train Station” 7 rounds 5 hspu 10 deadlift (185#/135#) 10 c2b pullups 20 du Ap: 3 x 15 back extensions on GHD Board bosses: G. Kyle (20:47) and Courtney S. (22:04)

Posted in WOD | 1 Comment

Tuesday, December 27, 2011

Skill: 3 x hs hold :15 to 3 hspu Member WOD Tuesday: Alfredo Trejo “Thinking Outside the Box” 5 RFT 30 floor wipers (75#/45#) 25 box jump overs (20”/16”) 200m farmer’s carry (40#/25#) Ap: 3 x max time paralette l-sit … Continue reading

Posted in WOD | Leave a comment

Monday, December 26, 2011 – 8:30am and 2:30pm CLASSES ONLY

THE ONLY CLASSES TODAY ARE 8:30AM & 2:30PM!!! “Bradley” 10 rft: 100m sprint 10 pull ups 100m sprint 10 burpees Rest :30 between each round AP: 100 sit ups

Posted in WOD | Tagged , , , , , | 1 Comment

December 25, 2011

MERRY CHRISTMAS!!!!

Posted in WOD | Leave a comment

Saturday, December 24, 2011 – TACKY CHRISTMAS WEAR ENCOURAGED!

WEAR TACKY CHRISTMAS GEAR!!! “The 12 Days of 1525 Christmas” Performed as you would sing the song 1; 2,1; 3,2,1; 4,3,2,1; etc. day 1 = wall climb day 2 = dead hang pull up day 3 = hspu day 4 … Continue reading

Posted in WOD | 2 Comments

Friday, December 23, 2011 – 8:30am and 2:30pm classes ONLY

The only classes today are 8:30am and 2:30pm!!! U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed … Continue reading

Posted in WOD | Leave a comment