Saturday, June 25, 2016


Have a FANTASTIC weekend!!!

See you all at 8am!!

-Partner WOD-
Partner 1: 500m Row 
Partner 2:
     AMRAP: 10 Front Squats (95/65#) no rack
                      10 Sumo Deadlift High Pull (95/65#)
                      10 Burpees
*Score is total rounds.
When Partner 1 finishes Row, Partner 2 starts row, Partner 1 picks up where Partner 2 left off in AMRAP.

ps... 14 Burpees today! 

Friday, June 24, 2016


Open Gym tonight 4-7 pm! Come work on a lift, try to program your own workout, make up a missed workout, or eat popsicles with LAURA! (check the big freezer!)

Warm Up:
Run 1 Mile! 
2 Rounds 
10 Plank to Push Up
30 Sec Plank Hold 

For Time
21-15-9 Reps of:
Row for Calories or Calories on assault Bike
KettleBell Swings (53/35#)
Deadlifts (155/115#)

**Flash Back Friday... 2010... how would you correct this chicks overhead squat?? 

Thursday, June 23, 2016


YOGA YOGA YOGA!!! Join us tonight at 6 for some recovery stretching after this tough week! 

Ladies and Gentlemen we have 13  Burpees today!

Warm Up:
AMRAP in 3 Min of: (one min of each)
Sit Ups
Jump Jacks
Jump Squats

Let's find a max, split or standard your choice (if you don't have the movement down... no maxing :)
**Make sure to keep track of maxes or weights as we go so you can see how you are progressing. You can use "mywod" which is a cool app, or find a space on our whiteboard in the rowing room!

AMRAP in 10 Min of:
10 Pull Ups
10 Box Jumps (30/24")
10 DB Hang Squat Clean Thruster (30/20#)

Rest 2 Min

AMRAP in 10 min of:
10 Push Ups (strict or NO RX)
10 Hang Cleans (115/75#)
15 GHD Sit Ups

Wednesday, June 22, 2016


Burpee Challenge Day 12

Warm Up:
3 Rounds
Row 300m
10 KettleBell Swings (35/26#)
8 Burpee Pull Ups

2 Rounds for time of:
10 Hang Snatch (95/65#)
20 Ring Dips
30 Toes to Bar
40 Wall Balls (20/14#)
50 Double Unders

**Yoga/Mobility Tomorrow night 6pm!
Workout at 5 then stretch and cool down at 6!

Tuesday, June 21, 2016


Day 11 for Burpees!!!

Warm Up:
4 Rounds
Shuttle Run
10 Hang Clean and Jerk (45#)

Strict Pull Ups (let's try no band)

3 Rounds for time of:
Run 400m
100Ft Burpee Broad Jump
100 Ft Bear Crawl
30 Thrusters (45/35#)

**Yoga/Mobility Thursday night! Come stretch out those tight/stiff muscles for more flexibly!!!

Monday, June 20, 2016


Sooooooo today may be at hot one :) Let's just lift heavy stuff!

Burpee Day 10! Double Digits Baby! 

Warm Up:
 Row 1000m
3 Rounds
10 Air Squats
10 Push Ups (see video/we are done with the Shamu move!)
15 Sit Ups

50 Back Squats (155/115#)

25 Jerks (135/95#)

50 Cleans (135/105))

25 Push Press (115/75#)

50 Deadlifts (185/135#)


You can do CrossFit Total!
Max Back Squat
Max Shoulder Press
Max Deadlift

*** you will need to Spend some quality time on each movement if you choose CrossFit Total
** Don't like to lift?? Don't worry, we can make up a workout that is just perfect for you :)

Saturday, June 18, 2016


Happy Weekend!

Running Club let's meet 6:45 am!

Then... Workout 8am!

Let's try this one... we can scale the time down, or partner up!

In Celebration of the Founding of the United States Army! 

Complete as many rounds as possible in 60 minutes of:
17 power cleans, 135 lb.
75 squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

I'm thinking we make it partner workout, maybe cut the time down a smidge... if you want to do this as RX... I fully support you! See you all at 8!