Friday, October 31, 2014

Happy Halloween!


Let's see your best costume today!!!

Halloween WOD
3 rounds for time
400m run
31 tombstone hops 24/20
31 pumpkin throws 20/14
31 walking zombie lunges w light KB

One partner works while the other holds plank or bottom of squat

Optional
Max time back extension hold

Join us for a FREE WOD tomorrow at 8:30am!

The November Gobble Squat Challenge starts tomorrow! Details on the EVENTS page.
Read Squat Clinic from the CrossFit Journal to learn more about this "vital, natural, and functional component of your being."

Thursday, October 30, 2014

 

Join us for a FREE workout this Saturday, November 1 at 8:30am!

Don't forget to workout in your Halloween costume tomorrow!!!

EMOM 10 min
Even: 5 supine ring rows
Odd: 8 hang power snatch 45/35

Bonus Benchmark!
Isabel 30 snatches for time 135/95

Post your results to the comments!

Compare to September 13, 2012

Optional
Max time wall handstand.

Make sure to sign up for our next Community Potluck WOD on the whiteboard!
 
When: Friday, November 7
Time: 6:30pm
WOD: Max out on a lift, then choose either a Hero WOD or a girl.
After the WOD, we will eat and socialize! We will supply the meat, but in order to participate in the wod, you must bring a Paleo potluck side dish. This will be a great time for coaches and athletes to meet new members, socialize, and just hang out.

Wednesday, October 29, 2014



FREE WOD this Saturday, November 1 at 8:30am

Benchmark
Nicole
20 min AMRAP
Run 400m
Max reps pull ups

Score= total pull ups

Optional
Max time wall sit

Tuesday, October 28, 2014

 
EMOM 10 min
Even: 20 sec ring support
Odd: 6 kipping swings
 
Tabata
Snatch grip dead lift (bar)
Muscle snatch
Snatch balance
KBS 53/35
 
Optional
Max time ring hold x 3 attempts
 
Make sure to sign up for our next Community Potluck WOD on the whiteboard!
 
When: Friday, November 7
Time: 6:30pm
WOD: Max out on a lift, then choose either a Hero WOD or a girl.
After the WOD, we will eat and socialize! We will supply the meat, but in order to participate in the wod, you must bring a Paleo potluck side dish. This will be a great time for coaches and athletes to meet new members, socialize, and just hang out.

Monday, October 27, 2014

 
We will have 3 benchmarks this week! (Mon, Wed, Thurs) Only 2 of them count toward the challenge, so if you missed one along the way you get a bonus benchmark this week!
Don't forget to post your results before midnight!
 
Skill work
EMOM 8 min
Even: 5 MB cleans
Odd: 5 CTB pull ups
 
Benchmark
Karen
150 wall balls for time
20/14
 
 
Optional
Accumulate 5 minutes of a dead hang on pull up bar
 
 

Sunday, October 26, 2014


Stretch a little today, walk, stretch some more, and walk some more.

Sitting is the New Smoking.