Tag Archives: Susan

Friday 100903

Are we done….. That was easy…… what’s next!!

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WOD:  “25:36″ Chipper

You have 25 minutes and 36 seconds to complete the following in no particular order.

1000 m row

100 squats

50 kettlebell swings (53lb/35lb)

50 Box jumps

50 Push press (45lb/35lb)

50 Wall balls (20lb/14lb)

50/25 Pullups (kipping)

If work is not finished in time, note number of total reps and/or how much row is left over.  Post to comments.

Just a reminder that on Labor Day there will only be an open gym from 8:00am to 10:00am for those who want to come in and work on suck list or do a WOD you missed in the week.  There will also be one class from 8:00am-9:00am happening within that open gym slot.  See you there!

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Monday 100809

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Indian Run: 1/2 mi

Strength/Skill: Back Squat

Strongest set of 3

WOD: For Time

Run 400m

Pushups 35 (women Rx)/75 (Men Rx)/ 150 (2XRx)

Run 400m

Post Loads and Times to Comments

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Monday and Tuesday 100301-02

WE’RE IN!!

Today is the first day of classes at our new space and we are already having a blast. Thank you guys for all of your support. More to come later.

This is is the first WOD performed by the 7am class: Tawni, Ty, Lisa, Anne Marie and Kevin.

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Tuesday 100202

After a few weeks of watching the 530 class doing there thing, it was great to have Shelly with us on Monday night.  What a great example of how beneficial strength is to an athlete.  This guy’s built like a truck!  Congratulations Shelly on your first CrossFit workout.  Way to push him ladies!

Refer to Monday’s Workout here.

Post Loads and times to Comments.

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Monday 091130

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Roll/Warm/Premove

Strength Work:

Front Squats:  5,5,3,3,1,1,1

WOD

Teams of 2.  Each team is responsible for reps together and running together.  No person is responsible for a certain amount of reps.  Reps have to be completed before the run can begin.  Run must be done as a team.

3 Rounds for time:

Front Squats: 30

400m Run

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