Saturday 2/28/15

WOD “Mystery Wod” Attention:  Friday Nights and the CrossFit Open Wods are upon us! We love this time of year and encourage everyone to come out and cheer as we had a great group tonight and it is so inspiring to see what every one can do!!! Keep it up!!! 

Friday 2/27/15

WOD 15.1 9 Minute AMRAP: 15 Toes to bar, 10 Deadlifts 115/75, 5 Snatches 115/75. Attention:  We will not be having any 4:30 p.m., 5:30 p.m., or 6:30 classes as those time slots will be for those competitors who signed up for the CrossFit Open, who will be doing 15.1 and 15.A, and who need … Read more

Thursday 2/25/15

WOD 4 Rounds for max calories: 2 Minutes row. Total rest in between rounds. Tonight Thursday the 26th you can watch the release of the first workout and minutes after see two of the best athletes compete head to head.  Watch the announcement at games.crossfit.com at 5 p.m. PT.  

Monday 2/23/15

WOD Back squats: 10-10-10. Then for time: 80 Wall balls 24/20. Sets of 20 unbroken.  Athletes should not start a set unless they can get through all 20 unbroken. Attention: The CrossFit season officially kicks off this Thursday night with the “Open”!  For the next 5 weeks CrossFit will release one Wod each week that athletes … Read more

Saturday 2/21/15

WOD 20 Minute AMRAP in teams of 3: Partner 1 runs 200 meters, Partner 2 performs hold (plank, chin over bar, handstand, l-sit on rings), Partner 3 does max reps Russian kettle bells swings 53/35. Score is total number of kettlebell swings. Every time the partner performing the hold breaks it is minus a rep … Read more

Friday 2/20/15

WOD For time: 10-9-8-7-6-5-4-3-2-1, Reps of power snatch 95/65, & 1-2-3-4-5-6-7-8-9-10 Reps of 6″ target burpees. Athletes will do 10 snatches then 1 burpee. Then 9 snatches and 2 burpees. Attention: We have 3 pairs of the Men’s Nike Metcon 1’s for $105 in size 10 and 10.5 if anyone is interested, they are at … Read more

Wednesday 2/18/15

WOD Death by Muscle-ups or Pull-ups. 1st minute complete 1 rep, 2nd minute complete 2 reps, 3rd minute complete 3 reps, Continue until you can no longer get the number of reps in the 1 minute time limit. Attention:  And the WINNERS OF THE CHALLENGE ARE:  In the Beach Body Category:  1. Mike, 2. Manny, … Read more