Sunday the 24th of July, 2011

We will be closed today. Please join us at a1a for yoga at 9:30 and a beach WOD at 11:00

The Swamp Monster Cometh

Registration starts at 7am Swamp starts at 9am All classes cancelled WOD 1 "High Ball" For time, 21, 15 & 9 reps of: 11' Wall Ball Shot 4' Long Jump Burpee 8 minute time limit RX 20/12 Int, Mas 20/10 Beg 10/6 WOD 2 "Grip Face" 3 rounds for time of: 21 Calorie Row 15 Kettlebell Swings 9 Chest to Bar Pull Ups 10 minute time limit RX 70/53 Int/Mas 53/35 Men chest/women chin Beg 35/26 chin NO BANDS WOD 3 RX "The Separator" 30 Pistols 25 Handstand Push Ups 20 P...

WE HAVE STANDARDS!

http://www.youtube.com/watch?v=8Y1bnpUSs-0&feature=youtube_gdata_player http://www.youtube.com/watch?v=QTt9FxSmcNI&feature=youtube_gdata_player http://www.youtube.com/watch?v=oCLm_wzq57U&feature=youtube_gdata_player http://www.youtube.com/watch?v=egCvUxAYuNY&feature=youtube_gdata_player WOD 4 "THE MONSTER"

Friday the 22nd of July, 2011

Swamp Monster WOD 1 WOD 1 “High Ball” For time, 21, 15 & 9 reps of: 11′ Wall Ball Shot 4′ Long Jump Burpee 8 minute time limit RX 20/12 Int, Mas 20/10 Beg 10/6 730pm class is cancelled at 305 tonight - please feel free to join us at 7pm or at 8pm at our sister facility CrossFit A1A

Thursday the 21st of July, 2011

100 Air Squats 21 Chest to bar pull-ups 75 Butterfly sit-ups 15 Chest to bar pull-ups 50 Kettlebell swings (53/35) 9 Chest to bar pull-ups  

Wednesday the 20th of July, 2011

4 Rounds on 10 minutes Run 800 meters 25 Push-ups 50 Double-unders

Tuesday the 19th of July, 2011

10-9-8-7-6-5-4-3-2-1 Front squat (135/95) Lateral Bar Burpees rest as needed For time: 500 meter row Of Interest: We are considering adding more Yoga classes - what times would you like to see?

Monday the 18th of July, 2011

20 minute AMRAP 10 Pull-ups 10 Push press (95/65) 400 meter run Rx+ 20 minute AMRAP 5 Muscle-ups 10 Push press (115/75) 400 meter run  

Sunday the 17th of July, 2011

Crossfit 305 Yoga 930am Crossfit WOD 11am

Saturday the 16th of July, 2011

9am 305 Workout 11am Olympic lifting 12pm Crossfit WOD Power Clean 10-10-10-10-10-10-10 Bar may rest in the front rack but not on floor. Rest as needed between sets.