100104 – Monday

Sunday’s WOD:

Skill: Push Press

5-5-3-1-1

WOD:

10 Rounds for time

5x Hang Power Clean

5x Push Press

10x Box Jump

Post load and time to comments.
Sunday’s WOD:

Skill: Push Press

5-5-3-1-1

WOD:

10 Rounds for time

5x Hang Power Clean

5x Push Press

10x Box Jump

Post load and time to comments.
Thursday’s WOD:

Gym End of Year WOD!

‘Deck of Cards’

Spade: DB Push Press

Club: DB Squat Clean

Heart: V-Ups

Diamonds: ‘Plyo Burpees’ (Burpee with clapping pushup)

Turn each card over one at a time, prescription do the reps that correspond with that suit and card number. Face cards are worth 10 and unfortunately Aces are 11. Jokers are 400 meter run.

What a way to end the year and help start off a new one!

I kind of overshot the plyo burpees, approved which turned into regular burpees. I had added up the reps as 1-10 making 55 of each, erectile but forgot there are 4 additional face cards plus an Ace…making each suit 105 reps…and yeah, 105 plyo burpees alone is a finisher…and the squat cleans eventually became hang squat cleans…

The main point of this WOD wasn’t for time or AMRAP (for once!), but to end the year with the people who all make our lives better.

The New Year finally is HERE!!! We’re fully ready for everyone to get back in the gym…whether you’ve never been here before, or it’s just been a long break. We now have 5 of our popular Level 1 CrossFit classes per week, which are perfect for beginners or athletes who have been away for a bit.

We’ve expanded our evening class schedule to go from 5-9pm, with classes starting every hour on the hour!

We’ve also streamlined our morning class! It’s now Monday, Wednesday, Friday from 6:30am – 7:15am. Get ya in and out of there quickly, and hopefully beat that traffic!

Finally, we’ve even got 2 classes on Sunday. One at 10 am with Coach Bonnie, and another at 430pm with Coach Tyler.

So from early in the morning to late at night…every weekday at 1230pm….Saturdays and Sundays too, we’ve got you covered!

All you need to do is show up. And show up again. And show up again!

It’s 2010 people, and it’s TIME TO GET FIT!!!!

The ‘Deck’!

Nervousness before the last WOD of 2009.

Awesome job Frank & Joe!

Bonnie & Melina on another round of squat cleans! Great job ladies!

Trying to get full extension on the db squat cleans…but we also got an awesome butt shot! Score.

Just about the end..

The end! Amazing job everyone! Get ready for an even more amazing 2010!

Sunday’s WOD:

Skill: Push Press

5-5-3-1-1

WOD:

10 Rounds for time

5x Hang Power Clean

5x Push Press

10x Box Jump

Post load and time to comments.
Thursday’s WOD:

Gym End of Year WOD!

‘Deck of Cards’

Spade: DB Push Press

Club: DB Squat Clean

Heart: V-Ups

Diamonds: ‘Plyo Burpees’ (Burpee with clapping pushup)

Turn each card over one at a time, prescription do the reps that correspond with that suit and card number. Face cards are worth 10 and unfortunately Aces are 11. Jokers are 400 meter run.

What a way to end the year and help start off a new one!

I kind of overshot the plyo burpees, approved which turned into regular burpees. I had added up the reps as 1-10 making 55 of each, erectile but forgot there are 4 additional face cards plus an Ace…making each suit 105 reps…and yeah, 105 plyo burpees alone is a finisher…and the squat cleans eventually became hang squat cleans…

The main point of this WOD wasn’t for time or AMRAP (for once!), but to end the year with the people who all make our lives better.

The New Year finally is HERE!!! We’re fully ready for everyone to get back in the gym…whether you’ve never been here before, or it’s just been a long break. We now have 5 of our popular Level 1 CrossFit classes per week, which are perfect for beginners or athletes who have been away for a bit.

We’ve expanded our evening class schedule to go from 5-9pm, with classes starting every hour on the hour!

We’ve also streamlined our morning class! It’s now Monday, Wednesday, Friday from 6:30am – 7:15am. Get ya in and out of there quickly, and hopefully beat that traffic!

Finally, we’ve even got 2 classes on Sunday. One at 10 am with Coach Bonnie, and another at 430pm with Coach Tyler.

So from early in the morning to late at night…every weekday at 1230pm….Saturdays and Sundays too, we’ve got you covered!

All you need to do is show up. And show up again. And show up again!

It’s 2010 people, and it’s TIME TO GET FIT!!!!

The ‘Deck’!

Nervousness before the last WOD of 2009.

Awesome job Frank & Joe!

Bonnie & Melina on another round of squat cleans! Great job ladies!

Trying to get full extension on the db squat cleans…but we also got an awesome butt shot! Score.

Just about the end..

The end! Amazing job everyone! Get ready for an even more amazing 2010!

Friday’s WOD:

First WOD of 2010!
Team WOD.

“Trevor”

For time (and bragging rights)

300 Pull Ups

400 Push Ups

500 Sit Ups

600 Squats

Team of 4 or 5. Only 2 people per team can perform reps at any one time during the WOD.

Post Teammates and Time to comments.

Awesome first WOD of the year everyone. It was fun to jump in there and sweat with everyone too!

Interesting Fact: Our new schedule starts Monday morning at 6:30am! Check out the ‘Classes & Schedule’ tab up top for full information.

6:30am-7:15am Monday/Wednesday/Friday

5-9pm Monday through Thursday, find with classes starting every hour on the hour

5 Level 1 classes per week, stuff perfect for beginners and CrossFitters getting back into it

-Monday & Wednesday at 6pm

-Tuesday & Thursday at 7pm

-Saturday at 9am

See ya this week!!!
Sunday’s WOD:

Skill: Push Press

5-5-3-1-1

WOD:

10 Rounds for time

5x Hang Power Clean

5x Push Press

10x Box Jump

Post load and time to comments.
Thursday’s WOD:

Gym End of Year WOD!

‘Deck of Cards’

Spade: DB Push Press

Club: DB Squat Clean

Heart: V-Ups

Diamonds: ‘Plyo Burpees’ (Burpee with clapping pushup)

Turn each card over one at a time, prescription do the reps that correspond with that suit and card number. Face cards are worth 10 and unfortunately Aces are 11. Jokers are 400 meter run.

What a way to end the year and help start off a new one!

I kind of overshot the plyo burpees, approved which turned into regular burpees. I had added up the reps as 1-10 making 55 of each, erectile but forgot there are 4 additional face cards plus an Ace…making each suit 105 reps…and yeah, 105 plyo burpees alone is a finisher…and the squat cleans eventually became hang squat cleans…

The main point of this WOD wasn’t for time or AMRAP (for once!), but to end the year with the people who all make our lives better.

The New Year finally is HERE!!! We’re fully ready for everyone to get back in the gym…whether you’ve never been here before, or it’s just been a long break. We now have 5 of our popular Level 1 CrossFit classes per week, which are perfect for beginners or athletes who have been away for a bit.

We’ve expanded our evening class schedule to go from 5-9pm, with classes starting every hour on the hour!

We’ve also streamlined our morning class! It’s now Monday, Wednesday, Friday from 6:30am – 7:15am. Get ya in and out of there quickly, and hopefully beat that traffic!

Finally, we’ve even got 2 classes on Sunday. One at 10 am with Coach Bonnie, and another at 430pm with Coach Tyler.

So from early in the morning to late at night…every weekday at 1230pm….Saturdays and Sundays too, we’ve got you covered!

All you need to do is show up. And show up again. And show up again!

It’s 2010 people, and it’s TIME TO GET FIT!!!!

The ‘Deck’!

Nervousness before the last WOD of 2009.

Awesome job Frank & Joe!

Bonnie & Melina on another round of squat cleans! Great job ladies!

Trying to get full extension on the db squat cleans…but we also got an awesome butt shot! Score.

Just about the end..

The end! Amazing job everyone! Get ready for an even more amazing 2010!

Friday’s WOD:

First WOD of 2010!
Team WOD.

“Trevor”

For time (and bragging rights)

300 Pull Ups

400 Push Ups

500 Sit Ups

600 Squats

Team of 4 or 5. Only 2 people per team can perform reps at any one time during the WOD.

Post Teammates and Time to comments.

Awesome first WOD of the year everyone. It was fun to jump in there and sweat with everyone too!

Interesting Fact: Our new schedule starts Monday morning at 6:30am! Check out the ‘Classes & Schedule’ tab up top for full information.

6:30am-7:15am Monday/Wednesday/Friday

5-9pm Monday through Thursday, find with classes starting every hour on the hour

5 Level 1 classes per week, stuff perfect for beginners and CrossFitters getting back into it

-Monday & Wednesday at 6pm

-Tuesday & Thursday at 7pm

-Saturday at 9am

See ya this week!!!
Sunday’s WOD

Skill:

Clean

5-5-3-3-3

WOD:

5x Deadlift (275/185, sale or whatever is heavy for you!)

10x Inverted Burpee (what’s an inverted burpee? Don’t worry, pills we have lots of ways to do burpees…)

Post time and load to comments.

If we can turn this (the gym, not my wife)

Into this:

Imagine what we can do for you!!!

Don’t forget…NEW SCHEDULE STARTS MONDAY at 6:30am!

Schedule changes:

Monday/Wednesday/Friday 6:30am-7:15am

Monday – Thursday nights 5-9pm, every hour on the hour

5 of our popular Level 1 CrossFit classes per week, perfect for beginners!

Monday &  Wednesday at 6pm

Tuesday & Thursday at 7pm

Saturday at 9am

The rest of our schedule is the same!

M-F 12:30-1:30pm

Friday night Happy Hour 5-7pm (extend an additional 30 minutes!)

Saturdays 9am (level 1) & 10am (all levels)

Sundays 10am & 4:30pm

We’ve got nearly 30 classes per week…so NO MORE EXCUSES!!! It’s 2010, and it’s time to take charge!

Not comfortable with joining a group class right away? Don’t worry, we’ve got you covered too;

Our ‘On Ramp’ Special: 3 Personal Sessions with one of our Qualified Coaches

Comprehensive understanding of the CrossFit program

-Seamless integration into Group Classes

-Basic workouts using these 9 fundamental movements

-Tailored for your own current ability in a safe setting.

-Special price for 3 personal sessions: just $99. January 2010 only.

You can schedule these at the gym, or online now!

Click Here for our On Ramp Special!