Monday the 23rd of January, 2012

Back Squat 5-3-1+ (75-85-95%) Rest as needed "Jackie" Row 1000 meters 45 pound thruster, 50 reps 30 pull ups Midline: 5 minutes for reps, Turkish Get Up 53/35 SCORES In case you forgot...

Monday the 12th of December, 2012

Back Squat 5-5-5+ (65-75-85%) Rest as needed Three Rounds for time of: 50 double unders 15 burpee pull ups Challenge of the week: 1000 double unders Firebreather challenge of the week:3 minute AMRAP max triple unders Skill of the week: double unders SCORES

Monday the 28th of November, 2011

Back Squat 5-3-1 (75-85-95%) Rest as needed Tabata bottom to bottom squats-record lowest number 400 meter run At 10 minutes Tabata Burpees-record lowest number *400 meter run   1 burpee penalty for every second over the first 400 meter run. ICE MONSTER IS COMING! SIGN UP NOW. Scores

Monday the 21st of November, 2011

Back Squat 3-3-3 (70-80-90%) Rest as needed 21, 15 & 9 reps of: 11' Wall ball shot, 20 pound ball Burpee Box Jump, 24/20" SCORES Challenge of the week: 100 burpees for time Hands must touch behind head on jump, hips open to full extension Only one class at 9am this Thursday. Bring your friends and family!

Monday the 17th of October, 2011

  Back Squat 5-5-5+ (65-75-85% of your Front Squat training max) Add 10 pounds to your training max today Rest as needed 1 Squat clean (95/63) 100 meter run 2 Squat clean 100 meter run ...up to: 10 Squat clean 100 meter run (15 minute Cap) SCORES Challenge of the week: Max deadhang pullups Mouth breather challenge of the week: 500m high bar prowler push 6 plates (Gym record 29:21)

Monday the 3rd of October, 2011

Back Squat 5-3-1 (75-85-95%) Rest as needed 3 rounds 1 minute of Thrusters for reps (95/63) 1 minute of  pull-ups for reps rest 2 minutes We would love some feedback on the daily SCORES link. Do you like it? Indifferent? Post thoughts to comments. Challenge of the week Max unbroken overhead squats 75/53-elbows cannot bend, squats must pass through full range of motion Firebreather challenge of the week Complete 15 unbroken squat snatches for time 135/83

Saturday the 4th of September, 2010

Noon WOD (CrossFit Only): "The Destroyer"   For time: 10 muscle ups 20 hang power snatch 95/65 30 push press 95/65 40 hang power clean 95/65 50 back squat 95/65 40 hang power clean 95/65 30 push press 95/65 20 hang power snatch 95/65 10 muscle ups Every time the barbell touches the ground complete 5 burpees. If you cannot do muscle ups, do 30 band muscle ups. Compare to April 1st, 2010   Kids class is back on at 9am today! 9am 305 Workout Class (open to eve...

Monday the 2nd of August, 2010

CrossFit Class: Back Squat 5-5-5  (40-50-60%) "Nancy" Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps 305 Workout (6pm): 5 pullups 10 burpees 20 push ups 30 walking lunges 40 squats 50 situps 120 jump rope 50 situps 40 squats 30 walking lunges 20 Pushups 10 burpees 5 pullups Of interest: USAPL August newsletter Men's RX Swamp Monster results are up on the events page.  More to follow soon. Gym only competition at the end o...

Tuesday the 27th of July, 2010

Back Squat 5-3-1 (75%-85%-95) For time: 135lb Front Squat 10 reps 50 Double unders 5 rounds Buddy Lee double under fix http://media.crossfit.com/cf-video/CrossFit_BuddyLeeFixJolieDU1.wmv Dont have jump rope yet? We have speed ropes in stock.

Monday the 19th of July, 2010

  Back Squat 3-3-3 (70%-80%-90%) 135lb Front squat, 7 reps (or 50% of your 1 RM work max) 7 Push-ups On the minute for 7 minutes Extra Credit: Max bar muscle ups/c2b pull ups, 1 round The Swamp