Saturday 12-1-12

Warm Up Group Dynamic Skill Kettlebell Swing  WOD  3 rounds for time 30 Kettlebell Swings (70/53) 30 Box jumps (24/20) 30 Double Unders *NOTE: Technique For Movements Will Be Covered In Class ——————————————————– Level SYSTEM Level 1 3 rounds 15 Kettlebell Swings(scale weight) 15 Box Jumps(scale height) 30 Single Unders Level 2 3 Rounds 30 Kettlebell Swings (53/35) 30 Box Jumps(20/18) 30 Double Under attempts  Level 3 Rx’d (Further Scaling Options Will Be Available From Your Coach In Class) After Bash Recover and Mobilize ——————————————————————————————————   Travel WOD 10-15-20-25-30-35-40-45-50 Double Unders, every time a set is terminated complete a 30 m Bear...

Friday 11-30-12

*New member challenge…Max Push Ups in 1 minute!* ————————————————————————————- Warm Up Coaches Choice  SKILL Muscle-ups and Headstand Push-ups   WOD “Nate” 20 Minute AMRAP 2 Muscle -ups 4 Headstand Push ups 8 Kettlebell Swings (70/53) *NOTE: Technique For Movements Will Be Covered In Class After Bash Max Dead lifts in 1 Minute (225/155) Weight can be scaled accordingly ——————————————————– Level SYSTEM Level 1: 10 Minute AMRAP 2 Muscle -up Progressions 4 Headstand Push-ups to an Abmat 8 Kettlebell Swings (44/26) Level 2: 2 Muscle-ups or Progressions 4 Headstand push-ups 8 Kettlebell Swings (53/35) Level 3: Rx’ed (Further Scaling Options Will Be Available From Your Coach In Class) ——————————————————————————————————— Endurance WOD 21-18-15-12-9-6-3 of Ring Push ups Russian Kettle Bell Swings Box Jumps **Note: between each set, a full shuttle run must be completed on the turf** ———————————————————————————————————————————— Mobility WOD Recovery (10min): Purpose – target hamstrings and glutes 2 min/leg rolling hamstrings on softball on box 2 min/leg rolling glutes on box Prep (20min): Purpose – target overhead position and shoulders 2 min/side – partner internal rotation stretch http://www.mobilitywod.com/2012/05/hand-stand-push-up-or-jerk-overhead-mobility-closed-chain.html 2 min/side on each 3 movements (1st no band, 2nd w/band, 3rd w/voodo band)                      ————————————————————————————————————————————                                    Travel WOD 10-9-8-7-6-5-4-3-2-1 of Diamond Push-ups and Strict Pull...

Don't Forget the Holiday Fund Raiser Tomorrow!!!

Hey gang!! Don’t forget your $5 tomorrow if you want to participate in the WOD. All of the proceeds go towards aiding Brian Rupsis and his family as he battles through leukemia. See the past post here for more details. See you...

Resume the Dance Party, CF kids is ON this weekend!

Coach Caleb is ready to let his inner 7 year old shine, he’s got CrossFit Kiddos this weekend, so come on down! As always at 8:30am, then followed by a “Grown Up” workout at 9:00am.  Hope to see you all there!!  ...

Thursday 11-29-12

*New member challenge…Max Push Ups in 1 minute!* ————————————————————————————- Warm Up Pick 3 of the 9 Fundamental  SKILL Sit to Stands   WOD 3 Rounds for time 10 Power Cleans (185/115) 20 Sit to Stands *NOTE: Technique For Movements Will Be Covered In Class ——————————————————– Level SYSTEM Level 1:  Scale load 10 Hollow Rocks Level 2:  Scale load 20 Hollow Rocks Level 3: Rx’ed (Further Scaling Options Will Be Available From Your Coach In Class)  After Bash Tabatta Surprise ——————————————————————————————————— Endurance WOD Rest ———————————————————————————————————————————— Mobility WOD Recovery (10min): Purpose – target lats and glutes 2 min/side rolling lats on softball (pay attention to trigger point at intersection of lat and tricep) 2 min/side rolling glutes on box Prep (20min): Purpose – target psoas and hip 2 min/side in first three hip flossing positions then accumulate 2 min/side flossing psoas on box http://www.mobilitywod.com/2011/08/episode-301-psoas-flossing-and-biker-hips.html                      ————————————————————————————————————————————                                    Travel WOD  12 Minute AMRAP 20 Candle Stick rolls 10 Toe to...