2012

2012

New Years Eve Open Gym

We will have open gym tomorrow (New Years Eve) from 9:00am – 12:00pm. Remember there is NO structured class, but you will have the ability to get a workout in. Thanks!

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Finally Laying off the Legs

***REMINDER*** Don’t forget we will have changes in our schedule starting this Sunday because of New Year’s.  The schedule changes are the following: SUNDAY 12/30 – 4 PM CLASS ONLY MONDAY 12/31 – CLOSED TUESDAY 1/1/13 – CLOSED WEDNESDAY 1/2/13 – NORMAL SCHEDULE WARM UP 2x: 300m Row 10 PVC Pass Throughs 10 PVC Good Mornings 10

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Run In The Cold or Row And Toast Your Legs?

WARM UP Line Jumps Jumping Jacks Inch Worms Broad Jumps Squats Pushups WOD/ENDURANCE 10:00 to Perform 800m Run or 1000m Row 1 RM Thruster 10:00 to Perform 800m Run or 1000m Row ME Back Squats @ 70% of 1 RM Thruster 10:00 to Perform 800m Run or 1000m Row ME Push Press @ BSQ Weight

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Welcome Back From the Holidays!

WARM UP Indoor Plyos STRENGTH Work Up To Heavy 1 Rep Back Squat Then… Take 75% of that and perform 3×8 WOD 4 RFT 15 T2B 20 WBS (20/14) 30 DU (60 SU)

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Holiday Open Gym Hours

Hope everyone is having a great weekend!  Just a reminder we will have class today (Sunday) at 4 pm. Tomorrow, Monday, Dec. 24,  there will be “Open Gym” from 9 AM – 12 PM.  Coaches will be doing their own training at this time so there won’t be anyone leading a class.  However, there will

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We Made It!

We will be posting open gym hours for the holiday break soon so be sure to stay tuned! WARM UP 2x: 200m Row 10 Squats 10 Pushups 10 Scorpions 10 Iron Crosses STRENGTH Barbell Lunges, 3×8 each leg, AHAP WOD 2 min Row for Calories 1 min Rest 2 min ME T2B 1 min Rest

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HSQCLTH

Yeah thats a great acronym. Remember, NO 7:30pm CLASS TONIGHT.  WE WILL ALSO BE LOCKING UP RIGHT AT 7:30pm, so please plan accordingly.   BUY-IN: Ladders 5 Rounds of :20 on/:20 off Sit-ups Wall Ball Shots (20/14) Mobility WOD: 2:00 at each station: Lacrosse Ball Banded Shoulders Couch Stretch Calf on Barbell WOD: 12min AMRAP 50

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Now This Is What We Call An Endurance Day…

In case you missed it yesterday, here’s the picture from the CrossFit mainsite yesterday. WARM UP 200m Run Plyos ENDURANCE 2 Rounds: 800m Run 20 Slam Balls (30/20) 500m Row 20 Slam Balls WOD 200m Slam Ball Carry 15 Box Jumps (24/20) 10 HSPU

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Get Your Shoulders Ready

***NO 7:30pm Class This Thursday*** Make sure you go to crossfit.com today and check out the picture on today’s WOD.  Coach Ed and his son Hudson have an incredible picture on the site. WARM UP 2x: 200m Run 15 Jumping Jacks 15 Baby Squats 10 Inch Worms 1 Set of Fence Drills ———————- Bar Warm

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