Thursday 8.1.13

Perla prepping for her first powerlifting meet this Saturday.

Strength

Deadlift 5-3-1+

Pendlay Row 5×5

WOD

For time:

Run 400m
30 HSPU
Run 400m

Wednesday 7.31.13

Skill/Strength

Snatch

WOD

For time:
50 Double Unders
10 Snatches 135/95
40 Double Unders
10 Snatches
30 Double Unders
10 Snatches
20 Double Unders
10 Snatches
10 Double Unders
10 Snatches

Tuesday 7.30.13

WOD

4RFT
12 Push Ups
30FT OH Lunge 45/25
12 Med Ball Cleans 50/35
30FT OH Lunge 45/25

Cash Out

😉

Monday 7.29.13

Strength

Back Squat 5-3-1+

WOD

4RFT
10 Power Cleans
5 Bar Over Burpees
10 Front Squats
5 Bar Over Burpees
10 Shoulder to Overhead
5 Bar Over Burpees

Friday 7.26.13

Thank you Damon & Lou from NY for visiting!

New On Ramp starts on August 5 at 7pm. Contact us and reserve your spot today!

WOD

4RFT
Run 400m
10 Burpees
Walking lunges, 60ft

Cash Out

Handstand practice

Thursday 7.25.13

Thank you Justin & Elle from Seattle for visiting!

REMINDER! Friday there will ONLY be a 7am and noon class. We are closed this Saturday and Sunday. At home WODS will be posted. We will resume regular schedule on Monday.

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Strength

Deadlift 3-3-3+

WOD

For time:
12-9-6-3 reps of
Front Squat 225#
Bar Muscle Ups

Wednesday 7.24.13

For those of you who are not attending the Games this weekend, don’t fret- you can still watch it LIVE all weekend. In fact, the Master Events have already begun and have been streaming live all day today. For more information on how you can be part of the action and witness history, visit: http://games.crossfit.com/about-the-games/coverage?. Don’t miss out!

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Part 1

Max effort in 2 minutes: Hollow rock
Rest 1 minute
Max effort in 2 minutes: Push Ups
Rest 1 minute
Max effort in 2 minutes: Squats

Part 2

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

Tuesday 7.23.13

We can’t believe it has already been 6 months since we opened! We are truly blessed to have each and every one you as part of this wonderful and unique community.

To our members, we’ve seen accomplishments, big and small… physical, mental and emotionally and couldn’t be more proud of you all.

With that said, our 50% off On Ramp Course special ($75) will end at the end of August.
It is not too late to sign up for the following On Ramp Courses at our discounted price:

8/5/13-8/16/13
8/19/13-8/30/13

All classes meet MWF 7-8pm. In September, On Ramp will revert back to it’s original pricing.

Please note that On Ramp is FREE with any 6 or 12 month commitment. We also still have our Grand Opening special available ($100/month for unlimited training). There are only a few more available so better jump on it now before they sell out!

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Skill

Tabata….

WOD

5RFT
Run 400m
10 Pull Ups
10 Thrusters 95/64

Monday 7.22.13

Flashback: 2011 CrossFit Games

THIS WEEK’S SCHEDULE

This weekend is the 2013 Reebok CrossFit Games. In the spirit of the Games, we encourage and welcome all out of town visitors to come in and throw down with us and partake in what we think is the best part of CrossFit, the community! Just kindly message us some details of when you plan on stopping by.

Friday 7/26– 7am & noon class only. There will be no 5pm, 6pm, 7pm or 8pm classes.

Saturday 7/27 – Sunday 7/28 – BOX CLOSED.

We apologize in advance for any inconvenience. For those who will not be attending the Games and still want to get a good sweat in, we will be posting WODs on Friday and Saturday that can be done at home, the beach, the park etc that can be done with little or no equipment. We highly encourage those can’t make it out to the Games, to watch streaming LIVE online or on ESPN3. Please visit games.crossfit.com for more info.

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Strength

Back Squat 3-3-3+

WOD

3 x 5:00 AMRAPS
6 Push press
9 Box Jumps
12 Pistols (Alternating)

* 2 min rest between AMRAPs

Saturday 7.20.13

Skill

Tabata Hip Poppers

WOD

12min AMRAP
5 OHS
6 Bar over burpees
Sprint