Thursday, October 30, 2014

Oct 31

That is Lydia Valentin with at 147kg (~323lb) Clean and Jerk.

Happy Halloween!
Don't eat too much candy!

3 x 3 Jerk (Light-Med)
4 x 1 Clean & Jerk
3 x 10 Jumping Back Squat

Wednesday, October 29, 2014

Oct 30

Strength
3 x 5 Front Squat

MetCon
21-15-9
Power Snatch (115/75)
Toes To Bar

Tuesday, October 28, 2014

Oct 29

Lights are back on!

Strength
A1. 3 x 10e Single Arm KB Swing
A2. 3 x 1:00e Side Plank

MetCon
40 Pull Up
200m Run
40 Push Up
200m Run
40 Sit Up
200m Run
40 Squat 
200m Run

Monday, October 27, 2014

Oct 28

Strength
A1. 3 x ME Strict Pull Up
A2. 3 x 6e Single Leg Step Up

MetCon
21-15-9
Hang Power Clean
Jerk
(135/95)

Sunday, October 26, 2014

Oct 27

Coach Candice Deadlifting 360# x 5 Reps


Strength

4 x 5 Push Press

MetCon
200m Farmer Carry
30 BW Back Squat
200m Farmer Carry

Thursday, October 23, 2014

Oct 24

A. 4 x 1 Snatch Balance + 2 OHS (Light)
B. 1 RM Hang Clean
C. 10:00 Slow Pace AirDyne or Row

Oct 23

Strength
A1. 3 x 10-20 Ring Dip
A2. 3 x 10-20 Ring Row
A3. 3 x 10e Side MB Twist and Throw

MetCon
6 Rounds of:
200m Run
7 Burpee 

Tuesday, October 21, 2014

Oct 22

Athlete Events Registration Opens Today! Register (HERE)

Strength
5-3-3-2 Back Squat

MetCon
6:00 AMRAP
Bear Complex (135/95)

Monday, October 20, 2014

Oct 21

Strength
A1. 3 x 15 Heavy KB Swing
A2. 3 x 5 High Box Jump (Safely - No Max)

MetCon
3 Rounds of:
1:00 Toes To Bar
1:00 Rest
1:00 Push Up
1:00 Rest

Oct 20

Strength
4 x 3 Press

MetCon
3 Rounds of:
400m Run
21 Thruster (75/55)
2:00 Rest

Friday, October 17, 2014

Oct 17


The Athlete Events is returning this year. Fun filled competition with our friend gym CrossFit Iron Horse. November 22nd! More info to come.

5-5-5 Press
3-3-3 Push Press
1-1-1 Jerk

Wednesday, October 15, 2014

Oct 16

Skill Work
Rope Climb and Pull Ups
*Bring long socks or pants for Rope Climbs

Strength
3 x 3 Rope Climb

MetCon
4 Rounds of:
400m Run
15 Toes to Bar
50ft Walking Lunge
1:00 Rest

Oct 15

Skill Work
Pistol

MetCon
3 Rounds of:
15 Hang Power Clean (135/95)
15 Burpee

Monday, October 13, 2014

Oct 14

Strength
3 x ME Strict Pull Up

MetCon
10:00 AMRAP
30 Air Squat
30 Sit Up
200m Run

Sunday, October 12, 2014

Oct 13

Skill Work
Kipping HSPU

MetCon
"Diane"
21-15-9
Deadlift (225/155)
HSPU

Friday, October 10, 2014

Tuesday, October 7, 2014

Oct 8

Strength
5 x 5 Touch and Go Power Clean

MetCon
For Time:
30 Thrusters
30 Toes To Bar

Oct 7

"Helen"
3 Rounds of:
400m Run
21 KB Swing
12 Pull Up

Cash Out
3 Sets of:
1:00 Plank
1:00 Rest

Sunday, October 5, 2014

Oct 6

Coach Ken and Tony giving blood at our annual health fair.

Strength
Front Squat - Heavy Single

MetCon
21-15-9
Power Snatch (105/75)
Burpee

Thursday, October 2, 2014

Oct 3

A. 5 x 1 Overhead Squat
B. 20 Turkish Get Up
C. 3 x 15-25 Hip Ext.