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Wednesday 10/14/15

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WOD Annie: 50-40-30-20-10 reps of, Double-unders, Sit-ups. 10 Minute tine cap! Then run one mile. Not for time. Attention:  One of our members, Joel H., is looking for 2 or 3 runners for the Las Vegas Ragnar (Nov. 6/7).  Please let us know if you want more details as we will give you his number … Read more

Tuesday 10/13/15

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WOD 8 Minute AMRAP: 21-15-9, Front rack lunges 135/95, Hand release push-ups. Attention:  In the Olympic Lifting Class, Ben will be going over the Snatch.  Also, this Saturday there will be no Wods as we have several athletes competing in the Festivus Games at Hermes CrossFit! The schedule for heat times are on the Board … Read more

Monday 10/12/15

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WOD 2 Rounds for time: 800 Meter run, 30 Toes to bar, 5 Rope climbs. Remember to wear pants and long socks/or even double socks! Attention:  The  Wine & Wod for the Ladies was a blast and we wanted to send a big thank you out to Chelsea Rupp at lululemon athletica for being there … Read more

Saturday 10/10/15

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WOD 15 Minute AMRAP: 10 Power Cleans 155/115, 12 Wall Balls 20/14. Attention:  Ladies’ Wod & Wine & Warm Hot Chocolate Night!!! 3:30 p.m. Lululemon – 4:45 – Group Warm-up – 5:00 p.m. Wod – 6:00 p.m.  Beverages and Treats – 6:30 p.m. Skin Pampering !!! Be there or be square!!! 

Friday 10/9/15

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WOD 20 Calorie buy in. AMRAP in 6 minutes: 3 Wall walks, 6 Pull-ups. 2 Minute rest. Row for max calories in 1 minute. Score is reps from AMRAP + Calories rowed in the final minute.

Thursday 10/8/15

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WOD Max reps back squats in 2 minutes 135/95. Then teams of 2 AMRAP in 15 Minutes: 50 Meter med-ball toss 20/14, 50 Meter sprint with med-ball 20/14.

Wednesday 10/7/15

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WOD 3 Rounds for time: 400 Meter run, 14 Kettlebell swings 70/53, 14 Box jump overs 24/20, 100 Double-unders. 18 Minute time cap. Randi wanted to do this for a birthday wod! Enjoy.

Tuesday 10/6/15

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WOD Push Jerk: 10-10-10-10-10 Attention:  First, the Olympic Lifting Class is doing the Jerk.  Second, this Saturday, October 10th – Ladies bring your female friends/family members for our first Wod & Wine & Warm Hot Chocolate & Water Event! Starting from 3:30 p.m. to 4:30 p.m., we will have a Lululemon representative (who is also … Read more

Monday 10/5/15

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WOD 3 Rounds for reps of: 30 Seconds max Deadlifts 275/215 or weight you choose, 1:30 Seconds rest. 5 Minute rest. 12-10-8-6-4-2 Reps of: Plate-hop burpees 45/25, Plate overhead reverse lunges 45/25, Sit-ups. 10 Minute time cap. Mobility WOD Monday! How to be efficient during burpees. It’s a long video but if you make it … Read more