Monday, December 30, 2013
Blake and Trent
There is only one class tomorrow because of New Year's Eve. So if you can make it at 9:30 will squeeze you in - and the WOD may change if needed.
Power clean 5×3 @ 80% or heavy – ish
OTM 15 minutes
Snatch or clean 2 reps @90%
Box jump 3 reps @90%
Sunday, December 29, 2013
Friday, December 27, 2013
Thursday, December 26, 2013
Wednesday, December 25, 2013
Please note the evening class is at 5:30 only- Friday 6:30 pm only.
1rm clean and split jerk
share bar as needed
8 minutes Tabata fun
Each exercise for 20 sec, rest 10 sec, then onto next without dropping the bar, four rounds
Barbell Reverse lunges
Monday, December 23, 2013
Sunday, December 22, 2013
Friday, December 20, 2013
Come on in at nine am for a fun holiday workout. Get some WOD on so you are ready to eat yummy Solstice, Pancha Ganapati, Yule, Kwanzaa, Festivus, etc, and/or Christmas feasts. It certainly is a busy holiday!
(We will have some classes on Monday, too. But none on Tuesday or Wednesday.)
Thursday, December 19, 2013
Showing community spirit at 9:30 am!
Front Squat 6×3 @ 5rm from 11/21
:40 Max Reps-Single Arm Db/Kb Snatch (Right Arm)
:40 Max Reps -Single Arm Db/Kb Snatch (Left Arm)
:40 Max Rep – T-2-B
500m Row- Max Effort for Time
Let's see some of that community - your fellow athletes are going to need your encouragement on this.
Tuesday, December 17, 2013
Please note we have a limited schedule over the holidays. So many people are leaving town... Please check the schedule and reserve class; if class is full get on the waiting list and we can squeeze you in.
We need your energy - come in and encourage your teammates to get a good WOD on!
Sunday, December 15, 2013
Thursday, December 12, 2013
Tuesday, December 10, 2013
Monday, December 9, 2013
Remember, if you are having a hella stressed out December, you control the intensity of your Crossfit workout. You can decide to scale reps, you can scale rounds, you can scale weight, you can "forget" to count rounds if you need to. You have have been working pretty hard for months now so have a little fun this month. You can give yourself permission to goof off a bit. Keep working out and keep being sensible about your food most of the time -- you will be fine. And ready to rock in January!