Wednesday 3.18.15

By: 0

A few things! Click here to see why we want to know your goals for 2015! A. Kettlebell Snatch Skill Work B. Teams of 3 9 Rounds Total (Each Person Performs 3 Rounds) 10 Kettlebell Snatches 55/35 15 No Push Up Burpees 200m Run Note: The workout begins with one athlete working at a time. Person 1 will perform one entire round, tag person two who will perform their round, who will then tag person three, who will perform their round. This will continue until they have completed a total of 3 Rounds each. You may alternate on the Kettlebell Snatches, or perform them 5 Right, 5 Left. 11022611_877193679011800_8970713923728402904_o  

Goals for 2015

By: 0

[vc_row][vc_column width="1/1"][text_output]Hey there Everyone! We are gearing up for the rest of the season through 2015 after this years CrossFit Open, and we want to know a few things. We want to know YOUR GOALS for 2015. For those of you who will take just a couple minutes to fill out the form below, its incredibly important to us. If you have never asked yourself these questions before, and don't have any goals in mind currently, this will be a good mental exercise for a lot of you. To create some inner discourse about rediscovering your current goals, exploring new goal possibilities, and help us with our approach to those goals within the next year. If you've asked yourself these questions before, it may be time to reevaluate your current goals; how far you've come, how they have changed, how to rededicate to old goals, and how we can adapt to meet your new goals. Not only will it be a big driving factor of the programs we will be launching in the near future, and how we direct our attention to services, but as well, it will give us a great idea of what drives you to do what you do, and how we can help you get to where you want, faster. Now if you could please, scroll down to check out the survey! **We have also sent this survey out via email to everyone  who is signed up to our CrossFit Members Mailing List - Didn't get the email? Want to be on our members list mailer? click here to subscribe.[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyaHR0cHMlM0ElMkYlMkZkb2NzLmdvb2dsZS5jb20lMkZmb3JtcyUyRmQlMkYxd2hNMmVhZllOT0ZpMWlLNHUycFNIb3NEbXNVS1NnMWRac0FXeWpVZmIyRSUyRnZpZXdmb3JtJTNGZW1iZWRkZWQlM0R0cnVlJTIyJTIwd2lkdGglM0QlMjI3NjAlMjIlMjBoZWlnaHQlM0QlMjIyNTAwJTIyJTIwZnJhbWVib3JkZXIlM0QlMjIwJTIyJTIwbWFyZ2luaGVpZ2h0JTNEJTIyMCUyMiUyMG1hcmdpbndpZHRoJTNEJTIyMCUyMiUzRUxvYWRpbmcuLi4lM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]

Tuesday, 3.17.15

By: 0

IMG_6643

Amateur

Deadlift 5 RM (add 10 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Power Snatch 2 RM Weighted Pull Ups 2, 2, 2, 2, 2

Conditioning

Complete as many rounds as possible in 10 minutes.

30/24″ Box Jump – 6 Reps Supine Ring Row – 8 Reps 40/30 lb Ball Slams – 10 Reps Ring Push Ups – 8 Reps

Our Biggest Bring A Friend Day Ever

By: 0

Its about that time...

Want  to know when our next Bring a Friend Day is?!

[custom_headline type="left" level="h1" looks_like="h1"]Sunday March 22nd[/custom_headline]

Thats when.

What time?

[custom_headline type="left" level="h1" looks_like="h1"]10:00am[/custom_headline]

I want you to get on your phone within the next 10 minutes

Make a group text

and hit up two other people that you want to come in with you

Its gonna be a team wod

Reading this and don't have any friends here?

No worries

You come in too

You see those buttons below?

Now share this post

all over the interwebz

[share title="Share this Post" facebook="true" twitter="true" google_plus="true" email="true"]

Monday 3-16-15

By: 0

A) Hang snatch - 3RM, then 2x3@90%

B) Front squat - 3RM with 2-sec pause in bottom, 2x3@90% with no pause

C) 8 rounds AHAP:  10 KB step ups, 8 KB snatches, 25' waiter's walk forward, 25' waiter's walk backwards*

*alternate arms on the waiter's walk each round so that you perform 4 complete walks with each arm by the end.