January 28, 2012

January 28th

We are going to try a schedule change next week. We’re adding a 4:30pm class and taking out the 7:30pm class. Monday Jan 27th – Thursday Feb 2nd 7:00AM 9:00AM 1:30PM 4:30PM 5:30PM 6:30PM On Ramp Friday Feb 3rd 7:00AM 9:00AM 1:30PM 5:30PM 6:30PM On Ramp Saturday Feb 4th 10:00AM Free Class -TEAM WOD- Will be made up on the spot Class Sign In …

January 26, 2012

January 26th

No 7:30pm class tonight -WOD- 15min AMRAP: – 15 Hip Extension – 15 Lunges – 15 Double Unders Class Sign In

January 25, 2012

January 25th

The CrossFit Pull Up is simple in concept but difficult to learn. The pull-up starts at a hang with full arm and shoulder extension. Here is Aaron demonstrating this. The pull up ends with the Adam’s apple over the bar or chin well over the bar. Here is Aaron showing the end position. The whole point of the kipping pull up (using your hips as shown abov …

January 24, 2012

January 24th

Nice work today everyone! I Know sometimes these workouts might seem confusing. I do my best to mix things up. The key to CrossFit is “Constantly varied, functional movements executed at high intensity.” That Variety in exercises, sets, reps, rounds, weights, and anything else imaginable is the key to developing every component of physi …

January 23, 2012

January 23rd

Hope you all had a great weekend! -WOD- With a 5min running clock – Perform as many thrusters as possible @ 95/65 – Every minute on the minute perform 3 burpees – The number of reps under 100 after the 5 minutes is up. You will have to do 30′ sprints (30′ sprint = 1 rep) Example: 83 thrusters – Do 17 sprints Class Sign …