Friday

Sweet Quote: “It yearns me not if men my garments wear; Such outward things dwell not in my desires. But if it be a sin to covet honor, I am the most offending soul alive.” -Shakespeare, St. Crispian’s Day Speech from Henry V

WU: 400M run.
3 rounds of 10 squats/10 pushups/hollow rock.
*Warmup will be done […]

Thursday

Sweet Quote: “Such is the state of life, that none are happy but by the anticipation of change: the change itself is nothing; when we have made it, the next wish is to change again. The world is not yet exhausted; let me see something tomorrow which I never saw be.” -Samuel Johnson

WU: 400m […]

Wednesday

Sectionals WOD 11.3

See ya at the box for the treats in store. NICE JOB LAST WEEK TO EVERYBODY WHO COMPETED!!!

Tuesday

WU: 2 minute challenge: How many double-unders can you do in two minutes?
Active mobility focusing on hip and shoulder prep.
Volume Training. Pick your skill you want to work on. 2 reps on the minute for 15 minutes.

WOD:
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Adv. Sub bar dips.
Int. Sub […]

Monday

“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.” -Conrad Hilton

WU: 800m run. 3 rounds of 10 OHS/Good Mornings/Pullups/30 second hollow rock
*use an unloaded bar on OHS & Good Mornings if you can.

MOB: Lax ball in first rib. 1 minute per side. Lax ball in […]

Sunday. Rest Day.

Sweet Quote: “Life moves pretty fast, if you don’t stop and look around once in awhile you could miss it.” -Ferris Bueller

Sunday is rest day. Enjoy. Go. Do. Be. (Go doobie??? Whatev…)

COACH’S NOTE:
I have to work out alone quite a bit. I always get a better workout when I’m with the group. Perhaps I […]

Saturday FREE WOD

Todays first workout, like every Saturday, starts at 8:30am and is always FREE! Bring a friend, sister, brother or anyone you want to crush it with.
Todays WOD will be the second run at the 11.2 WOD. Bring your A game today and be ready to push yourself.

Fridays WOD

WOD:
Thrusters 3-3-3-3-3-3-3

Warm-up:
800m run
30 Thrusters/30 Passthroughs/30 Push-ups w/release at bottom. Break them up as you see fit.
Hip and Shoulder Prep for rack position

PWOD:
Rollout IT band and hip flexor
LAX ball in shoulder

Thursdays WOD

WOD:
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
Women – 14#

Keegan Martin 6:32 (age 17), Matt Ross 7:05 (age 14).

Warm-up:
Double LAX ball in scapula w/ pvc bar overhead for 2min
3min Jump Rope
3 rounds of 10′s
pull-ups/thrusters/passthroughs w/ 30sec Samson stretch per leg each round
Burgener Warm-up with medball
LAX […]

Wednesday, Games WOD 11.2

We will be performing the CF Open WOD on Wednesdays and Saturdays. Below is some info from the games site and you can find more HERE! The WOD will be posted tonight on www.CrossFit.com.
“What is the CrossFit Games Open?

The CrossFit Games Open Qualifiers is a six-week, worldwide competition in the sport of fitness. The […]