Tuesday 4-14-13

Warm Up EMOTM 10 mins: 2 Snatches at a moderate load  SKILL Squat Clean WOD 20 Minute AMRAP 200m Run 5 Squats cleans (135/95) 10 Pull Ups 15 Box Jumps (24″/20″)  After Bash Band Stretching ——————————————————– (Scaling options will be available from your coach in class) ———————————————————————————————————    Travel WOD 20 Minute AMRAP: 200m Run 5 Dumbbell Squats cleans (55/35) 10 Pull Ups (if no bar is available do bent over rows with Dumbbells 35/25) 15 Box Jumps...
Front Squat

Front Squat

Start in a standing position. Elbows are high. Let the bar rest on your shoulders hanging on only with your fingertips....

2013 Reebok CrossFit Games Open Recap

Well the Open is over.  I only have one word to describe the actions, emotions, performances that myself and all the coaches witnessed over the last 5 weeks……WOW! The PR’s are endless, the victories were glorious, and the defeats were motivating.  What a test of fitness!!  If you improved over last years performance well done!  If you realized that you still have some holes in your game, it’s time to set your sites on 2014 and make a run at regionals. Regardless if you are an aspiring competitor or you signed up in the open to compare yourself against your buddy across the country…we are GLAD you participated!  We all learned a little something about ourselves and the hard work has definitely paid off.  We are back to business as usual at ONE, come May 17-19th bring your A game to come cheer on our Team as they compete for a coveted spot on the podium to earn a trip the 2013 Reebok CrossFit Games!!!    ...