August 2011

August 2011

Double Up

BUY-IN: Jump Rope Warmup 3 Rounds: 250 Row 10 Squats 10 Burpees WOD 1: 750 m Row 50 Box Jumps (20”) 750 m Row WOD 2: 10 Min. AMRAP: 10 Lift-Hand Pushups 10 KBS (24/16) 10 Situps [slideshow]

Read More

Today is the last day we have sign-ups for Fight Gone Bad 6!  Make sure to register and pay! This weekend’s class schedule has changed due to it being Labor Day on Monday.  Saturday and Sunday we will have only a 9:00am Class.  Monday, Labor Day, we will only have a 8:00am and 9:00am Class.

Read More

Monday Runday

BUY-IN: Ladders Indoor Plyos WOD 1: 800 Meter Run 2 Minute Rest 400 Meter Run 1 Minute Rest 400 Meter Run 1 Minute Rest 200 Meter Run :30 Rest 200 Meter Run :30 Rest WOD 2: 21-15-9 Thrusters (95/65) Ring Dips

Read More

Our Green Chili Champ!

Congratulations to Stephen Takach for winning the green chili competition at Central Market this weekend! He made a Green Chili Apple Pie, and you all must try it! Amazing! Great job Buddy! Also, I promised to put this picture up a few weeks ago, I don’t break promises, even if they take a while…

Read More

How Long Can You Last!

BUY-IN: Everett Warm-up Hip Work SKILL: Pick something from the PR board and achieve a new PR #1 WOD: On The Minute Every Minute (15min) 5 Toe-to-Bar 10 Lift-Hand Push-ups 15 Air Squats *5min Rest #2 WOD: On The Minute Every Minute (10min) 4 Burpees 8 Split Squat Jumps 12 Sit-ups

Read More

Fight Gone Bad 6 is only a few weeks away and there is still time to sign-up!  We had another athlete sign-up this morning!  You have until August 30th to sign-up and pay.  If you’ve paid for your entry, come do that and make sure your waiver is filled out! BUY-IN: 500m Row 3 Rounds

Read More

Mary With A Twist

BUY-IN: :30 Drills PVC Warm-up Lacrosse Ball/Foam Roller WOD: Modified “Mary” – 20min AMRAP 5 HSPU 10 Pistols (total) 15 Pull-ups *At some point you must complete a 1000m Row. CASH-OUT: 100 Hollow Rocks

Read More

BUY-IN: 2 Sets of Fence Drills 5pt-Hip 20 Kicks (each leg) 3 x 8 RHC #1 WOD: Partners 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Burpees Box Jumps @ 20″ Kettlebell Swings (24/16kg) #2 WOD: Partner 60 Ground-to-Overhead (135/95) Here are pictures from

Read More

Climbing Is Essential

BUY-IN: Ladders/Plyos SKILL: 400m Run TT WOD: 3RFT (30min Cap) 400m Run 40 Double Unders (20 DU Attempts) 20 Wall Ball Shots (20/14) 10 Wall Climbs (5 Scaled)

Read More

BUY-IN: Line Jumps 20 PVS Pass Throughs PVC Warm-up 20 PVC Overhead Squats LIFT: Max Overhead Squat WOD: 15min AMRAP 30 Double Unders 15 Ground-to-Overhead (75/55) *This is the CrossFit Games Open WOD #1, except this is for 15min, not 10min. Here’s an athlete doing 9 full rounds.  PLEASE don’t do what he does with him

Read More
Scroll to Top
Scroll to Top