2012 04 23
Mark your calendars, May 14 will start the next Paleo Challenge. It will be 45 days of FUN, so don't miss it! Details will follow, but what matters now is that you get it on your calendar, because amazing things happen when we make a commitment! Also, please be aware…
There has been much hubub in the gym lately about who was and who was not "really Rx'd" on the benchmark wods, and I'd like to make a few comments on it. First, as a coach, and I think the other coaches would agree, I cannot see every rep that…
2012 04 22
Deadlift: Using approximately 65% of your 1rm, perform 12 reps of 2 on the :45 Sprints: 15x40s on the :30
2012 04 19
Sunday, 2-4PM Celebrate with us! Cleans With a Little Rest
This Sunday April 22 we are celebrating the Coach of the Year with the Courage Center, and we invite you to join us. On the agenda is food, live music, yummy drinks, celebration, a short wod, ponies for kids to ride out back, civic and official acknowledgement of the…
2012 04 18
Press: using 85% of 1RM, perform 3x5 AMRAP 15mins: Run 800m (Or Row 1K) 12 Thrusters (95/65) 15 Burpees
2012 04 17
2012 04 16
Looking forward to seeing everyone in the gym Monday for the Filthy 50. This WOD always makes me think of one of the first videos of CrossFit I ever saw. I remember watching the Filthy 50 and thinking "This couldn't be that hard, there's barely any weight involved" Yeah, right! …
2012 04 15
Push Press: Find 3rm As many rounds as possible in 8:00 of: 7 Push Presses, 115/75 pounds 9 Unbroken Toes-to-bar 12 Unbroken KB Swings, 2 pood/1.5 pood *5 burpee penalty on-the-spot each time an athlete breaks a set of T2B or KB swings.
2012 04 12
2012 04 11
Kettlebell work: windmills, swings, snatches, get-ups etc. 3 Rounds: 500m Row (sub 400m run) 50 Air Squats 50 Double Unders
2012 04 10