Month: April 2014

5/1/14

Main – CrossFit Gymnastics 9min. Nose to wall holds. Try to hold longer than last week. Handstand holds (55-55-55) Gymnastics 15min. Alternate exercises. Floor slides (20-20-20) 20m slides. Hold your hollow body positions. Elevated single leg squats (12-12-12) 6 each leg. Again we are going to try raising the elevation this week. Metcon 18min. Metcon …
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4/30/14

Main – CrossFit Warm-up 10min. Clean Warm-up (No Measure) 3 rounds 30sec. behind the head front rack stretch 5 muscle cleans 30sec. bottom of a front squat 30sec. rest Weightlifting 20min. These are performed at 85% of your clean max. Clean (3-3-3-3-3) Weightlifting 20min. 3sec. count on the eccentric and a 2sec. count in the …
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4/29/14

Main – CrossFit Weightlifting 15min. 3 sets not for time of 20m. Weights are as follow 15/45/65/95/135# Front Rack Lunge (20-20-20) Weightlifting 20min. Try to go heavier than last week. Remember this is 3 each side for a total of 6reps. Turkish Get Up (6-6-6-6) Weightlifting 10min. 3 sets not for time. Hip Extension (8-8-8) …
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4/28/14

Main – CrossFit Metcon Again we are trying to hold the same amount of burpees as last week or more. Metcon (3 Rounds for reps) Burpee Test 30sec. Burpees 3min. rest 30sec. Burpees 3min. rest 30sec. Burpees Weightlifting 15min. 3 sets of alternating exercises not for time. Rope Climb (2-2-2) Good Mornings (8-8-8) 2-2-2-2sec. Tempo. …
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Barbells & BBQs Competition

Join us for a “one and done” competition with fun some drinking and barbequing afterwards! There will be cash prizes for 1st & 2nd place in both divisions and we will provide burgers so BYOB and bring a portable grill if you have one! Please visit this page to reserve a spot for your team. …
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