Announcement

The Crossfit Open is here!

What does that mean?

Well, if you are registered to play the game, you need to have your workouts judged by a certified judge.

We have some pretty awesome judges who are volunteering their Saturdays to come be with you!

We will be running each Open WOD every Saturday, and running heats.

Please sign up for a heat HERE so we can make sure you get your one-on-one with a judge.

What does this mean for athletes that are not registered to play the game?

Well, it means you can come during any one of the normal class times and get a great workout!

You’ll still have a coach and class like usual. 

GOOD LUCK to EVERYONE! And we look forward to seeing everyone this weekend!

Friday 022814

Workout of the Day

CONDITIONING

Non-stop Running Tabata Intervals until:

60 TTB are completed

50 Burpees are completed

40 Deck Squats are completed 

 

LIFT

3×7 HBBS*

*Choose weight from scale: 

 

Mobility

Let’s fix our postures…12mn Mwod, folks.

 

 

Recipe

Hello Date Night! Get the sweats out, find a movie and throw some of these bad boys in the freezer for a treat. Paleo Frozen Banana Bites, from Elana’s Pantry.

Thursday 022714

Workout of the Day

“180″

Can anyone recite these without looking? :)

Athletes will move through 6 movements of their choice (choosing from listed modifications, if necessary).

Athlete will perform 30 reps of each movement before moving on. A chipper of sorts. 

1.) Dips- Negative/Static/Ring/Weighted

2) Pistols- Lateral Box Step Up/Banded/Weighted

3) TGU- Always @53/35

4) DU- Repetitions or Attempts

5) C2B- Jumping/Banded/Kipping/Weighted

6) TTB- Kipping/Strict

7) GHR- Negative/Parallel/Tempo/Weighted

8) HSPU- Negative/Kipping/Strict/Freestanding

9) Shoulder Touches- Chest to Wall/ Back to Wall

10) Atlas Stone

11) Good Morning- Banded/Tempo/Weighted/Jumping

12)  Box Jumps- 40″/ 36″/ 32″/ 30″/ 28″/ 24″

 

Mobility 

Say “hello” to Hammier the High Hamstring.

 

Strength

 Is Gently Cooked Food Better for You? Find out on Mark’s Daily Apple.

Wednesday 022614

Workout of the Day

CONDITIONING

Tosh Run

1:1 

200m-400m-600m-800m

+3 Skin the Cat after every set

 

Mobility

 IT Band help. YAY! All you runners listen up and prep yo’selves ;)

 

 

Recipe

How about some Packed Lunch Ideas from Nom Nom Paleo to help with the mid-week slump?

Tuesday 022514

Workout of the Day

CONDITIONING

15mn AMRAP

50 GHD Sit-ups

50 HSPU

50 Deadlifts @225/155

 

 

 

Mobility

Today we’re going to focus on striving to make sure the mobilizations look like the movements we are trying to improve.

 

Strength

Everything you need to know about ”The Handstand Push-Up.” Thank you, Crossfit Invictus.

 

Announcement

Get Excited!

There are only 3 more days to sign up for the Crossfit Open!

The first Open Workout will be released Thursday, February 27th. The final one will be announced Thursday, March 27th.

We will be running heats the following Saturday after each announcement.

There will be certified judges at the 9a.m., 11a.m., and 12p.m. time slots.

There will be no hero WODs for the entire month of March, as we will be running a new Open WOD every week, in which everyone can participate :)  

And remember, scores must be turned in by 5p.m. that following Monday, in order for them to count!

Announcement

Check out our new white and grey sweat shirts!

 

They’re only $40 and you have until Feb 28th to pre-order, so don’t delay! 

Click HERE to submit your info and you can pay for them when they arrive.

 

Monday 022414

Workout of the Day

CONDITIONING

“Helen”

3 RFT:

400m Run

21 KBS

12 Pull-ups

 

LIFT

12×2 Hang Power Cleans (NOT T&G)*

*Choose weight from scale: 

 

 

Mobility

Missing ranges in motion compromises tissue of which you may not be aware. Got neck pain? Mobilize your downstream bits. Got shoulder issues? Guess what? Neck…elbows…and then wrists eventually become adversely affected, so you’ve got to fix upstream and downstream.

 

 

Recipe

Need some new ideas for the breakfast rush? Check out “Almost Oatmeal” from Paleo Plan. Simple, quick and nourishing.

 

 

sunday 022314

REST DAY!!!!!!

PAT you are a beast! It’s awesome to have you in class.

 

 

 

Saturday 022214

Workout of the Day

 

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.