12/20/14

Partner WOD:
30 minutes to complete as many ” Double Girls” as possible!
“Double Fran”
42-30-18
thrusters 95/65
pull ups
” Double Elizabeth”
42-30-18
power cleans
135/95
ring dips
“Double Diane”
42-30-18
deadlifts 225/135
HSPU

12/19/14

STRENGTH:
Snatch
*Find 1 rm
WOd
10 minute Amrap
12  snatch 95/65
25 wall ball 20/14

12/18/14

 

WOD:
 15 Minute AMRAP
10 burpee box jumps 24/20″
15 kettlebell swings 24/16kg
40 double unders

 

12/17/14

WOD:
21-18-15-12-9-6-3
pull ups
pistols (alt legs)
push ups
sit ups

*After each set broad jump 25 meters

12/16/14

Please excuse any issues with the site over the next few days.  We have fast- tracked the development of the new site and hope to have it released very soon.

With that said, come in today and crush some clean and jerk PRs!!!

STRENGTH:
clean and jerk
*Find 1 rm
WOD:
7 min AMRAP
800 meter row
then,
max clean and jerks 135/95 or (50%-60% 1 rm)

*post total c&js

 

12/15/14

WOD:
3 rounds
50 double unders
10 thrusters 135/95
15 box jumps 24/20″
10 sdlhp 135/95
15 toes to bar
*rest 1 min after each round

Congrats to the Champs of the Paleo Challenge!

1st Place Erin M. & Sam

2nd Place Britt M. & Megan F.

3rd Place Brit T. & Megan S.

Erin and Sam making it rain with their winnings

Student Winter Break Special

To any college student home for winter break, you may purchase unlimited classes for the duration of your visit for a flat rate of $99!

*New members may have to complete our “Fundamental” course prior to joining in group classes

 

12/13/14

PARTNER WOD:
30  sprints
`20 med ball clean + wall ball 20/14
20  sprints
40 med ball clean + wallball 20/14
10  sprints
60 med ball clean + wall ball 20/14

* One partner works while the other rests

*All sprints shall be done with med ball

12/12/14

STRENGTH:
power snatch
70%x3,75%x3,80%x3,Find 3rm
WOD:
18 MIN AMRAP
50 air squats
40 push up
30 box jumps 24/20″
20 pull up
10 hspu

Wanna know who’s AWESOME???

YOU GUYS!!!!! 74% of our athletes PR’ed their back squat on Monday! And…

92% PR’ed their front squat on Thursday!!!!

12/11/14

TEST DAY!

This is what it’s all about. Come in today with the goal of crushing your old PR!!!

STRENGTH:
front squat
*find 1 rm
WOD:
5 rounds
21 lateral jumps over bar
15 deadlifts 135/95
9 med ball slams 20/14#

An old school shot of Molly and Aim

12/10/14

Don’t forget the hooded sweatshirt pre-orders are due today! The order forms are in the waiting area.

STRENGTH:

Pull up progression
Choose a band to perform 10 pull ups. Rest and repeat for a set of 9. Then a set of 8 and so on until 1 rep.
WOD:
3 rounds
25 kettlebell swing 24/16kg
50 sit ups
75 double unders

 

12/9/14

 Custom Fit orders are due tonight!

STRENGTH:
3 position clean
(floor,low,high)+jerk
60%,65%,70%,75%,80%,85%
WOD
100 burpees for time!
* EMOM 25 meter sprint

The 5:45am girls knocking out some hand stand push ups!

12/8/14

Over the course of the next two weeks we will be testing out the lifts we’ve been working on.  Come in ready  to crush some PRs. It’s time to get BIG!!!

STRENGTH
back squat
*find 1 rm
WOD:
21-15 -9
box jump overs 24/18″
hspu

The Saturday morning crew getting some work done

12/6/14

CrossFit Rock Solid Sweatshirt orders are now being taken. We are only doing one order which will be placed on Dec. 10th. Be sure to order you ASAP! The order forms are on the wall in the waiting area.

WOD:

Team Death by…
At the top of each minute each teammate must complete assigned reps at their station. Every minute increase 1 rep. Teams may rotate stations as necessary. Last team standing wins!!!
Station #1 kettlebell swings 24/16kg
Station # 2 Burpees
Station # 3 Calorie row
Station #4 Wall balls 20/14#

*4 athletes per team!