Month: March 2015

WOD 3 Rounds for time: 25 Power snatches 75/55, 5 Rope climbs. Please wear long pants or socks to climb the ropes.

WOD For time: 400 Meter run, 2 Minute break, 800 Meter run, 3 Minute break, 16oo Meter run.  

WOD For time: 30 Thrusters 115/75, 3 Minutes rest, 35 Thrusters 95/65, 3 Minutes rest, 40 Thrusters 75/55. Attention:  At 7:30 p.m. on Tuesdays we are implementing the Olympic Lifting Class again! It’s $10 for 4 classes, which don’t have to be consecutive.  If you have ever wanted to improve your technique on these lifts … Read more

WOD 12 Minute AMRAP: 10 Knees to elbows, 10 Box jumps 24/20, 10 Kettlebell swings 53/35.   Attention: On Tuesday Night at 7:30 p.m., the Olympic Weightlifting class will be starting up again.   $10 gets you 4 classes and they don’t need to be consecutive.   Also regarding supplements and water – if you … Read more

WOD 3 Rounds for time: 15 Hand stand push-ups, 200 Meter run, 200 Meter medball toss 20/14. Attention: 15.3 was a tough one and everyone did awesome! Also the Matterhorn Gourmet French Toast Food Truck was a smashing success and we hope everyone enjoyed having them there!! Thank you to everyone for toughing it out … Read more

WOD “15.3” 14 Minute Amrap: 7 Muscle-ups, 50 Wall balls 20/14, 10’/9′, 100 Double-unders. Attention:  So, everyone take a big breathe because here’s the plan! For those of you that don’t have muscle-ups, tomorrow night you will come in and do it scaled to get in a score of some type (and earn your French … Read more

WOD For time: 70 Sit-ups, 60 Double-unders, 50 Power cleans 95/65, 40 Push-ups, 30 Wall balls, 20 GHD sit-ups, 10 Man makers 50/35. Every time an athlete breaks a movement up or misses a rep they must run 50 Meters. Attention: Remember the Matterhorn Gourmet French Toast Food Truck is coming 5:30 p.m. to 7:30 … Read more

WOD Strength Barbell hip-ups: 12-12-12-12. Then for reps: 1 Minute max calorie row, Into 2 minutes max kettlebell swings 53/35. Attention:  First, to the 4:30 p.m. and 5:30 p.m. wods – Alecio wanted to apologize as he felt he was having a long day (and we are unexpectedly nanny-less at the moment) so we wanted … Read more

WOD 3 Rounds for time: 400 meter Run, 10 Bar muscle-ups, 5 Shoulder to overhead 205/135.

WOD 5 Rounds for time: 12 Dumbbell 50/35 box step-ups 24/20, 12 Burpees. Attention:  Another exciting week in the books with the Open – 3 more to go! Remember CrossFit Kids this week as normal.  Also, we will be starting up the Olympic Lifting Class again on Tuesday evenings at 7:30 p.m.  If you are … Read more