Tuesday 11-1-11 WOD

3 RFT

21 sdhp
50m farmers carry
10 walkout push ups
50m farmers carry

Don't forget to pay your membership dues the 1st of the month. Thanks!!

NO MONDAY EVENING CLASSES-OCT. 31ST!!!

Just a reminder that we will not be having the 5:30 or 6:30 pm classes tomorrow night!! Have fun Trick-or-Treating everyone and have a happy and safe Halloween!!

CONGRATS to Lady Gaga and The Scarecrow for winning BEST COSTUME AWARD tonight!!!! Thanks to everyone who came out and we missed those of you couldn't come!!!!

Monday 10-31-11 WOD

50 pull ups
400 m run
thrusters x 21
800 m run
thrusters x 21
400 m run
50 pull ups

Don't forget there WILL NOT be evening classes on Halloween! So make sure you come in the morning!!

Sunday Superhero WOD at 6pm

Don't forget the Superhero WOD and party on Sunday at 6pm!!! Bring a friend and the kids...there will be childcare provided! Come dressed up and ready to workout and have fun! Prizes will be given out for best dressed male and female! Don't forget to bring your favorite paleo treat to share! It will be a ton of fun for the whole family!! See you Sunday at 6 pm!!

Friday 10-28-11 WOD

20 min AMRAP

K2E (knees to elbows) x 8
turkish get ups x 16 (8 each arm)
box jumps x 24

Thursday 10-27-11 WOD

Get ready for this one!!

5 pullups
10 push ups
15 air squats
200 m run
21 kb swings
12 pull ups
400 m run
75 wall ball
400 m run
12 pull ups
21 kb swings
200 m run
15 air squats
10 push ups
5 pull ups


That's it!

Wednesday 10-26-11 WOD

Deck of Cards - 30 min CAP

hearts - burpees
spades - push ups
clubs - air squats
diamonds - mountain climbers
aces - 400 m run

Nate gets 375# DeadLift!

AWESOME job today, NATE for staying after the 9am class and working on you max Dead Lift! -- His previous DL max was 325#... today he got 375#!!!

Tuesday 10-25-11 WOD

10 RFT

front squat x 10
pull ups x 10
200 m run

Monday 10-24-11 WOD

800 m run

21-15-9-15-21
dips
deadlift
box jumps

800 m run

Friday 10-21-11 WOD

5-10-20-30-20-10-5

wall balls
hand release push ups

Thursday 10-20-11

5 RFT

hang squat clean x 18
pull ups x 18
turkish get ups x 10 (5 each arm)
HSPU x 10

Wednesday 10-19-11 WOD

20 min AMRAP

200 m run holding plate (45#/25#)
burpee box jumps x 20
side to side with plate x 20

Birthday Burpees

If anyone sees coach Megan be sure and wish her a happy birthday!! Hope you had a great day yesterday Megan! Thanks for all your encouragement and hard work at the box!! And don't forget your birthday burpees!! :)

Tuesday 10-18-11 WOD

5 RFT

SDHP (with a kb) x 20
Mountain climbers x 80 (yes, that's right, 80:)
Jumping lunges x 10

Monday 10-17-11 WOD

TABATA

squats
push press
box jumps
hollow rocks

Reminders!

Everyone try and make it to class this Saturday at 9am. It is gonna be a team WOD so it should be a lot of fun!! Also, don't forget to work on your costume for the costume WOD on Sunday October 30th! The whole family is invited so make sure and mark your calendars!!

Friday 10-14-11 WOD

5 sets of...

shoulder press x 3
push press x 6
thruster x 9
200 m run

Increase your weight each set. Every time the bar hits the ground do 5 burpees.

Thursday 10--13-11 WOD

For time...

30-20-10
Squat cleans
Box jumps

Superhero WOD Sunday October 30th

Come and join us at the box at 6pm on Sunday October 30th for a crazy costume workout! Get dressed up and bring friends/family along with your favorite Paleo snack to share! Best dressed male and female will win a prize! The box will be closed Monday evening due to our little trick or treaters, so don't miss Sunday night!!

Wednesday 10-12-11 WOD

100 push ups
100 kb swings
100 sit ups

everytime you stop you run 200 m

Tuesday 10-11-11 WOD

4 RFT

400 m run
thrusters x 15
pull ups x 15

Monday 10-10-11 WOD

3 RFT

400m run
wall ball x 30
box jumps x 30
superman x 30

Friday 10-7-11 WOD

Let's finish off the work week strong!!

20 min AMRAP

200 m run
kb swings x 12
pull ups x 10


Great job this morning athletes! Must give a big high five to Rhonda in the early bird class! She did all her pull ups without assistance! Way to go Rhonda!! Keep up the good work guys and have a great weekend! Don't forget there is a class at 9 am tomorrow (Saturday)!

Thursday 10-6-11 WOD

6 RFT

burpee x 5
back squat x 10
box jump x 15
double under x 20

Wednesday 10-5-11 WOD

5 RFT

deadlift x 15
hang power clean x 12
front squat x 9
push jerk x 6


For review, here is the push jerk broken down into steps according to the Crossfit Journal.
The Push Jerk:
a. Set-up: The set-up is the same as for the shoulder press and push press.
b. Dip: The dip is identical to the push press
c. Drive: The drive is identical to the push press
d. Press and Dip: This time instead of just pressing, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead.
e. Finish: Stand or squat to fully erect with bar directly overhead identical to terminal position in push press and shoulder press.

Tuesday 10-4-11 WOD

2 RFT

800 m run
30 wall ball
30 walkout push ups

Monday 10-3-11 WOD

For time...

10-9-8-7-6-5-4-3-2-1

kb swings x 2
hand release push ups
sdhp
sit ups x 2

Monday 10-3-11

Don't forget that the early bird 5:30 am class has been moved to 5:15 am!! Class will start at 5:15 so make sure you get there with enough time to stretch!