WOD 5 Rounds for time: 10 R&L kettle bell snatch 53/35, 10 Toes to bar. Attention: The Challenge starts tomorrow~ whohoo!! The two Challenge test Wods will be on Tuesday and Thursday, if you can’t make it in on those days, talk to your coach about getting it done on another day – they do … Read more
HERO WOD “Klepto” 4 Rounds for time of: 27 Box jumps @24/20, 20 Burpees, 11 Squat cleans 145/105. U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire … Read more
WOD “Open 14.1” 10 Minute AMRAP: 30 Double unders, 15 Snatches 75/55. Attention: First, Kids CrossFit Classes today and we are excited to have lots of Kids again!!! Second, the talk for the Challenge with the Rules first and then the Nutrition portion will be addressed today at 6:30 p.m. immediately following the Wod. Julia … Read more
WOD “Deck of cards” Attention: Sorry for the late post, left it on the computer and forgot to hit publish!! Happy New Year!! Also, after the Wod today Julia will be around doing Challenge weigh ins, photos, and before measurements.
WOD 5 Rounds for time: Row for calories 20/14, 20 Wall balls 20/15, 1 Minute break between rounds. Attention: Remember, no 6:30 p.m. Wod tomorrow and one Wod on Thursday at 11:00 a.m. Everyone have a safe and Happy New Year’s Eve!! Regarding the Challenge “before” measurements, photos, and weigh in times, Julia will be … Read more
WOD 13 Minute AMRAP: 5 Ring rows, 10 Sit-ups with wall ball 20/14, 15 Box step ups with med ball 20/14. Attention: Following up with more information on the Challenge, it will start on Monday, January 5th, 2015 and go until Valentine’s Day, February 14th, 2015. The nutrition will be based on Paleo (to compete … Read more
WOD 4 Rounds for time: 5 Power cleans 155/105, 5 Front squats 155/105, 5 Shoulder to overhead 155/105. Attention: First, we hope everyone enjoyed their Christmas and their good food!! We are sure ready to start clean eating and there will be more to come later this week because the PALEO CHALLENGE will be starting … Read more
WOD For time: 75 Med ball cleans, 50 Toes to bar, 2 Minutes rest, 150 Double-unders, 50 Pull-ups, 1 Minute Rest, 20 Overhead Squats @135/95.
WOD “Open 13.2” 10 Minute AMRAP: 5 Shoulder to overhead 115/75, 10 Dead-lifts 115/75, 15 Box jumps 24/20.
WOD In teams of 2 or 3, complete a 40 minute max distance row. Teams can split the work up however they want. Attention: On Christmas Eve, the schedule for Wods will be at 6 a.m. and 1 p.m. and then on Christmas Day we are closed. Enjoy your family, friends, and the holiday!! Merry Christmas!