Thursday, December 8, 2016


Check out your first CrossFit class for FREE today!

It's cold outside! Make yourself a warm beverage! Supplies are on the counter!


4 rounds for reps
1 min max KBS 53/35
1 min max Push Ups
1 min max Box Overs 24/20
1 min max Single Unders
1 min Rest


Mob WOD
2 min calf stretch each leg
Accumulate 1 min side elbow plank each side.

Wednesday, December 7, 2016



EMOM 6 min
even: 3-5 supine ring rows (30X3)
odd: 20 hollow rocks


For time:
5 ring dips
15 Toes to Bar
45 air squats

Rest minimum of 2 minutes, repeat for 5 cycles.

Tuesday, December 6, 2016

 


Meet TJ- one of our coaches and athletes!


1.       When did you start Cf? Officially Aug 2012 (Bootleg - Aug 2010 

2.       What is your favorite class time? 4:30PM

3.       What is your favorite cheat meal  or wod fuel? Cane's Chicken 

4.       What do you do outside of CrossFit? I'm a high school teacher 

5.       Family? Not Yet

6.       What motivates you or inspires you in life? Either not letting my father down or the fear of failure. 

7.       What is your favorite workout, skill, or lift? My favorite WOD (Girl) is Grace, Favorite life is Snatch, Favorite is Hand Stand Walk

8. What sports/hobbies are you into? Or what sports did you do as a kid? I really enjoyed Football and Baseball growing up, right now I really enjoy hunting big game.

9. When you were a kid, what did you want to be when you grew up? I wanting a be a professional athlete when I was a kid. Now that I'm grown, I want to be a professional CrossFit athlete. 

Monday, December 5, 2016

Atlas Pistol
Fran
21-15-9
Thrusters 95/65
Pull Ups

Saturday, December 3, 2016



4 rounds for time of:
100 ft walking lunge
100 ft bear crawl
50 plank jacks

OPEN GYM DATES & TIMESSaturday 12/3 7:30am-9:30am
Tuesday 12/6 9am-11am
Saturday 12/17 7:30am-9:30am
Monday 12/19 4:30pm-8:00pm
Wednesday 12/28 5am-7am

Open Gym Rules

Check in with the coach on duty and let him or her know what your workout plan is for your Open gym session. This is subject to interpretation by the coach on staff, and we reserve the coach’s right to stop any unsafe activity at any time.

  1. Open gym is included as part of an Unlimited Membership or can count as 1 of your classes per week if enrolled in a 3x or 2x weekly membership.
  2. For 3x or 2x weekly athletes, additional Open gym passes can be purchased for $5/day.
  3. Open gym is not a coached session. A coach will be on premises, but no class will be led.
  4. Open gym may often be offered at the same time as another class. The scheduled class will be given first use of the equipment, stereo, and clock.
  5. The on-duty coach reserves the right to change or stop athletes’ activities at any time.
  6. No Hero WODs
  7. No max effort Olympic lift movements

Friday, December 2, 2016

Check out little Asa's balance class!

Balance: One of the 10 CrossFit Fitness Domains


5x5 OHS
each set followed by 20 hollow rocke
 
5 rounds
30 sec OHS 75/55
30 sec rest
30 sec box jumps 24/20
30 sec rest
 
Great start to the Holiday WOD Challenge!
 
1. Cindy Dec 1
2. Fran Dec 5
3. Karen Dec 12
4. Grace Dec 16
5. Diane Dec 20

6. Filthy Fifty  Dec 27
7. 5K row
8. 200 double unders for time
9. Jerry 1 mile run, 2k row, 1 mile run
10. 100 burpees for time
11. Sit Up Cindy: 20 min AMRAP of 5 push ups, 10 sit ups, 15 air squats
12. Tosh: 3 rounds for time of 200m-400m-600m row or run, rest=work
Red WODs can be scaled in any way! 100 burpees for time can take you 7 minues or 7 days! We won't judge! Do 200 single unders, row 2k instead of 5k. The purpose of the challenge is to get you moving during a time of year when life gets busy and the gym often gets neglected. We just want you to move!
If you miss a "Green" WOD, you can make it up at OPEN GYM.
Please read the OPEN GYM RULES

OPEN GYM DATES & TIMES
Saturday 12/3 7:30am-9:30am
Tuesday 12/6 9am-11am
Saturday 12/17 7:30am-9:30am
Monday 12/19 4:30pm-8:00pm
Wednesday 12/28 5am-7am

Open Gym Rules

Check in with the coach on duty and let him or her know what your workout plan is for your Open gym session. This is subject to interpretation by the coach on staff, and we reserve the coach’s right to stop any unsafe activity at any time.
  1. Open gym is included as part of an Unlimited Membership or can count as 1 of your classes per week if enrolled in a 3x or 2x weekly membership.
  2. For 3x or 2x weekly athletes, additional Open gym passes can be purchased for $5/day.
  3. Open gym is not a coached session. A coach will be on premises, but no class will be led.
  4. Open gym may often be offered at the same time as another class. The scheduled class will be given first use of the equipment, stereo, and clock.
  5. The on-duty coach reserves the right to change or stop athletes’ activities at any time.
  6. No Hero WODs
  7. No max effort Olympic lift movements