Wednesday, August 31, 2011

Sep. 1

David and Maribel going head to head with hand release push ups

Bench Press

3 Rounds of:
Ground to Overhead (95/65)
200m Shuttle Run

*EST will be CLOSED this Monday for Labor Day* 

Schedule Updates

Due to peoples work and school scheduling conflicts we are going to change up our CrossFit times a little bit. Here is the new schedule.

Monday - Friday
6:30 AM
8:45 AM
12:00 PM
4:45 PM
6:00 PM

9:00 AM (Free Trial Class)

*EST will be CLOSED this Monday for Labor Day*

Tuesday, August 30, 2011

Aug 31

Skill Work
Handstand Holds
After HSPUs yesterday, it looks like we could use a little handstand skill work. Lets get you upside down against the wall today. For those that have handstands down try max holds and/or ring handstands.

Eight Rounds of:
20 sec Max Ring Row
10 sec Rest
20 sec Max Rep Box Jump
10 sec Rest

Monday, August 29, 2011

Aug 30

Skill Work
Spend 10min Working on Double Unders

15min AMRAP of:
5 Handstand Push Ups
10 Toes To Bar
200m Run

Sunday, August 28, 2011

Aug 29

Here are some good steps to start dialing in your nutrition. Start with eliminating sugars and starchy carbs. No sodas (diet included), no pasta, no bread, no potatoes...etc. Eat lean meats, veggies, some fruit, and nuts. Drink lots of water and take fish oil every day. Do not avoid fat! Healthy fats include almonds, avocado, and olive oil. This is a great starting point for everyone. Want the science? Read Paleo Solutions by Robb Wolf (Click HERE)

Heavy Single 
Overhead Squat

Power Clean (135/95)
Bar Facing Burpee

Thursday, August 25, 2011

Aug 26

Check out Ava's set up. Bar in the center of the feet, feet underneath her hips, shoulders over the bar, back flat, and arms straight. Good stuff.

Practice your deadlifts today with the best form you can do, take your time setting up, make sure you are maintaining midline stability, and keep the bar close!


3 x Max Rep 
Dead Hang Pull Up
Full recovery between each set

Wednesday, August 24, 2011

Aug 25

Looking good Steven!

Have you been working on your skills? Double unders, handstands, mobility, flexibility...etc. These are things that you need to put a little extra time into developing. Check out this great site (Click HERE)  for daily mobility exercises. If you have time at home, or you show up to the gym a little before class, start working these in.

Todays Wod
4 Rounds of:
400m Run
30 Lunges
20 Sit ups

Tuesday, August 23, 2011

Aug 24

Skill Work
Work up to a challenging single
Power Snatch

5 Rounds of:
6 Power Snatch (115/75)
10 Box Jump (24/20)

Monday, August 22, 2011

Aug 23

3 Rep Max Back Squat

We have done a 10 rep max, then a 5 rep max, today we will do a 3 rep max. Increase your weight from your 5RM. Guess what is coming soon...

For Time:
Wall Ball
Ring Dip
Push Up

*Become an active blogger. Post your times, experiences, Pr's, questions and so on. CrossFit is a community driven fitness program and our daily blog is your chance to communicate with others about your CrossFit experiences.

Sunday, August 21, 2011

Aug 22

Carol and Rob knocking out some box jumps.

Benchmark Monday!! 

Benchmark workouts and lifts are a major part of CrossFit and why it is such a successful fitness program. It is measurable fitness. Record your workouts (weight, time, scaled or Rx'd). You need to do this to see progression in your fitness level. 

Is your Fran time faster? Did you do your pull ups without a band this time? Did you use heavier weight? Did you complete it Rx'd? 

Answering these questions will help you see your fitness level increase. 

"Yes, my Fran time dropped by :30".....(You are more fit!!) "Yes my back squat went up 10lbs." (You are stronger!!)

CrossFit = Measurable Fitness

Todays WOD is


3 Rounds of:
400m Run
21 KB Swings (1.5/1)
12 Pull ups 

Thursday, August 18, 2011

Wednesday, August 17, 2011

Aug 18

Push Press

3 Rounds of:
30 Wall Balls (16/10)
20 Box Jump (24"/20")

Aug 17

2 x 100m Row @ 100%


5 Rounds of:
20yd Bear Crawl
3 Deadlift (315/225)
200m Run

Monday, August 15, 2011

Aug 16

1min AMRAP at each station:

Front Squat (95/65)
Wall Walks
Pull Ups
Sledge Hammer Strikes
GHD Sit ups

3 Rounds

Rest 1min between each round.

Aug 15

Candice Ruiz doing a kipping muscle up.

30 Clean and Jerks


3x Max Handstand Hold
3x Max Distance Broad Jump

Wednesday, August 10, 2011

Tuesday, August 9, 2011

Aug 10

Fight Gone Bad 6 (HERE)

Complete both couplets for a total time.

3 Rounds of:
20 OH Lunges (45/35)
10 Supine Ring Pull Ups

3min Rest

3 Rounds of:
10 Hang Power Cleans (135/95)
20 Knees To Elbows

Monday, August 8, 2011

Aug 9

 The Old School Clean & Press


10min AMRAP
3 Deadlift (275/185)
6 Ring Dip
9 Box Jump (24/20)

Aug 8

Bench Press

7 Rounds of:
5 Thruster (115/75)
10 Pull Ups
100m Sprint
1min rest between rounds

Thursday, August 4, 2011

Wednesday, August 3, 2011

Aug 4

Next years fittest man?

Skill Work
3 x Max Ring L Support 
(Scale with Tuck Support or Support)

5 Rounds of:
200m Run
20 Good Mornings (65#/45#)
30 Sit Ups

Tuesday, August 2, 2011

Aug 3

2011 Fittest Man on Earth

Skill Work
Work up to a challenging single:
Hang Squat Clean

15min. AMRAP
7 Push Press (95/65)
7 Pull Ups

Monday, August 1, 2011

Aug 2

Skill Work
Double Unders


On the min., Every min., for 10 min.
3 Deadlift @ 70-80% of 1RM
3 Box Jumps 30"/24"