What our people say about us… "I have been exercising and dieting for YEARS and in three months doing CrossFit I am able to do things I never thought possible and I look GREAT!! and my husband tells me almost every day!! I LOVE YOU GUYS!" -Barbara C.
"Chatting with a neighbor the other day about the triathlons I have coming up, 'Do it now, you'll have to slow down when you get to be my age'. He's 36. I'll be 45 next month. Thanks CrossFit!" - David P.
"Not only has my doctor taken me off of his diabetes 'watch list', but I have not had a single migraine in almost 5 months. The advice on how to eat the way my body was designed alone has literally changed my life... and I'll be bikini ready by my birthday!!!" - Angela S.
"The other day my coach called me 'Lightning'! I am the fastest kid on my team! The training on how to start and stop helped A LOT and the stength work with the guys is AWESOME, I'm going to be the fastest AND strongest on my team next season!" -Alex W. |
Tonight’s Performance Nutrition Town Hall Meeting postponed due to a scheduling conflict. Stay tuned for new dates.
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 Bring your kids! (We do ;->)
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Preheat:
Group Warmup
5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 GHD Situps
10 Back Extensions
5/side KB Windmills
20/side Leg swings
10/side Heel Grabs
10m x 2 Lateral Lunges
3 x 5 Burpee Shuttles, 20 m
WOD
- Max Reps Ring Pull-Ups
- 3 rounds
- If you have yet to get 10 or more, bend your knees and cross your ankles behind you. Your partner will stand behind you and lift you from your ankles to complete 10 of each movement.
- rest five minutes
- “Push Up, Toss Up”
- 3 rounds
- 400m Run
- 30-20-10 Wall Balls
- 30-20-10 Contra Lateral Pushups (respect to the Saturday Crew, but yes, you do.)
Dessert
- Lateral Med-Ball Partner Toss, 20#/15#
Food for Thought:
“Always tell the truth. Then you don't have to remember anything.”
by Mark Twain Roughin' it
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Preheat:
Group Warmup
5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 GHD Situps
10 Back Extensions
5/side KB Windmills
20/side Leg swings
10/side Heel Grabs
10m x 2 Lateral Lunges
3 x 5 Burpee Shuttles, 20 m
WOD
- “Beware the Ides of March”
- Back Squat
- 5 @ 60% or 1rm
- 5 @ 70%
- 5 @ 80%
- if you can do all five reps of the third set, then continue until you fail. Fight for it, find your battle cry.
- rest five minutes
- Jumping squats 20kg/10kg (see 100125)
- 3 rounds
- 1 minute for Max Reps, 20kg/15kg
- 3 minutes rest
Dessert
Food for Thought:
“Mediocre athletes that tried like hell to get good are the best coaches”
by Coach Rip
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 why do you push yourself? Preheat:
Group Warmup
5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 GHD Situps
10 Back Extensions
5/side KB Windmills
20/side Leg swings
10/side Heel Grabs
10m x 2 Lateral Lunges
3 x 5 Burpee Shuttles, 20 m
WOD
- “Push, Pull, Get off the Ground”, 3 rounds
- 7 Bodyweight Deadlifts
- 5 Turkish Get Ups/Side @ 20% Bodyweight
- 30-20-10 STRICT Contra-Lateral Push-ups
- record total time and loads to comments
Dessert
- 30 Turkish Situps, 45#/35#
Food for Thought:
“Call on God, but row away from the rocks.”
by Hunter S. Thompson
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Preheat:
Group Warmup
5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 GHD Situps
10 Back Extensions
5/side KB Windmills
20/side Leg swings
10/side Heel Grabs
10m x 2 Lateral Lunges
3 x 5 Burpee Shuttles, 20 m
WOD
- Get Heavy Overhead
- Press Over Head 3 x 1
- Push Press 3 x 3
- Push Jerk 3 x 5
- -rest five minutes-
- Partner 2k
- Partners alternate rowing 250m with 15 seconds transition time. Finish in 8minutes or less (excluding transitions). For every 10 seconds over 8min total time, the team owes 10 burpees
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Dessert
- 20 Med-Ball ‘Handoffs’ 8#/4#
Food for Thought:
“Eat like it's a sport”
by Chef
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Preheat:
Group Warmup
5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 Contra Lateral Pushups
10/side KB Windmills
2 x 15sec/side KB Arm Bar Stretches
10m Toe Kicks
10m Heel Grabs
10m x 2 Lateral Lunges
3 x 5 Burpee Shuttles, 20 m
10 DriveShrug
10 Clean Transfers
10 Hang Cleans
WOD
- Front Squats, 65% of 1rm Back Squat
- 2 reps on the minute for 10 minutes
- Keep some 2.5/5 plates near by to season to taste.
- -rest five minutes-
- ‘Spring Forward’, 3 Rounds
- 400m run/500m row
- 21-15-9 Box Jumps, 24″/20″
- 21-15-9 KB Swings 50/35
- record total time and scaling to comments
Food for Thought:
“We do what you do almost as well as you, you can't do our stuff at all, and we do what neither of us do better than you can.”
by Coach Glassman
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Preheat:
Group Warmup
5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 Pronations to Pushups
10m Toe Kicks
10m Heel Grabs
10m x 2 Lateral Lunges
200m Run
3 x 5 Burpee Shuttles, 20 m
10 DriveShrug
10 Clean Transfers
10 Hang Cleans
WOD
- Weighted Pull-ups, 7 x 1
- scale to jumping negatives
- -rest five minutes-
- 10 x 100m Sprints
- 90 seconds rest between rounds
Dessert
- 20 Med-Ball ‘Handoffs’ 8#/4#
Food for Thought:
“Evaluate all the exercise science you need. We’ll get started when you’re done.”
by Coach Glassman
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Preheat:
Group Warmup
5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 Pronations to Pushups
10m Toe Kicks
10m Heel Grabs
10m x 2 Lateral Lunges
200m Run
3 x 5 Burpee Shuttles, 20 m
10 DriveShrug
10 Clean Transfers
10 Hang Cleans
WOD
- Deadlift, Maximum Effort
- record loads to comments
Dessert
- Full tilt foam rolling and stretching. Really.
Food for Thought:
“Weird heroes and mold-breaking champions exist as living proof to those who need it that the tyranny of 'the rat race' is not yet final.”
by Hunter S. Thompson
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