Wednesday's WOD: Snatch, find new 1rm 400m run 6 Power Snatches (135/95) 6 Muscle Ups 200m run 4 power snatches 4 muscle ups 100m run 2 power snatches 2 muscle ups
2012 05 22
Front Squats & Everybody's Favorite: Burpees! + Memorial Day Sched
We will have ONE class on Memorial Day at 9AM. So come on in early before you get settled in front of the bar-be-que with your paleo beverages and burn it up! Also, reminder that we are changing our afternoon schedule come mid June. Starting June 18 classes will…
2012 05 21
Have you checked out the "Best Of" section of our blog? You can find the category list just to the right of what you are reading right now. In there, you will find what we consider to be some of the most pertinent information to CrossFitting that we have ever…
2012 05 20
Paleo is just this easy: [youtube]http://www.youtube.com/watch?v=uCFZoqmKf5M[/youtube] ============================================ Friday's WOD: Speed Pulls: Sumo deadlift moving the bar as fast as possible 9 sets of 3 on the minute at approx. 65% of 1rm deadlift. 5 Rounds: Run cone drill: start at middle of box, run to front door (approx) run to…
2012 05 17
===================================== Thursday's WOD: Gymnastic work of coaches choice 4 rounds: 400m Run 15 Chest to bar pull ups 12 Ring dips
2012 05 16
========================== Wednesday's WOD: Back Squat: Find 1RM reduce weight to 75% and perform a set of 20 Not For time: 3 sets (alternate back and forth) Glute Ham Raises Ab work of athlete's choice
2012 05 15
Russian River Race, Press and KB WOD
Kelly Clendenning and I raced in the Great Russian River Race on Saturday in Healdsburg, and had heaps of fun. We were under the impression that it was a dress-up race, so we did our part with her in the black mini skirt with the cat ears, and me with…
2012 05 14
For everyone wanting to prepare for the upcoming benchmark Mondays, here is the schedule for the next few weeks: 5/14: FGB 5/21: Helen 5/28: Annie 6/4: Elizabeth 6/11: Cindy 6/18: Diane 6/25: Grace Enjoy! Now get out there and enjoy your Sunday! -Ryan --------------------------------------------------------- Monday's Benchmark WOD: Fight Gone Bad!…
2012 05 13
Front Squat - Find new 1rm 5-4-3-2-1 reps for time of: Front Squats, 185/135 pounds Bar-facing burpees
2012 05 10
Power clean - find 1rm Run 400m 12 power cleans (135/95) 21 Push Ups Run 400m 8 power cleans 15 Push Ups Run 400m 4 Power cleans 9 Push Ups
2012 05 09