November 18, 2011/0

November 18th

Hey everyone, I just wanted to let you know there will be no 7:30pm class today. Get ready to finish your week off with a great workout! -WOD- Start with Rowing 1000m -3 rounds of -10 Pull Ups -10 Wall Balls 20/12#’s Finish with Rowing 1000m Class Sign In …

November 17, 2011/0

November 17th

-WOD- 4 rounds for time of: 8 Burpees 8 overhead lunges 45/25#s 8 KB swings 2/1.5pood 8 overhead lunges 45/25#s Class Sign In

November 16, 2011/0

November 16th

-WOD- 10 Rounds For Time of: 5 Deadlift’s @ 225/135#’s 10 Sit Ups Immediately after row 400 meter’s as fast as possible Class Sign In

November 15, 2011/0

November 15th

In CrossFit we are looking to ramp up the intensity until the mechanics start to degrade, then we should refocus on the mechanics while sustaining as much intensity as possible. This leads to improved mechanics at higher and higher levels of intensity. (High Intensity + Good Mechanics = Fast improvement) The goal is to never look back on a workout …

November 14, 2011/0

November 14th

Hope everyone had a great weekend! If you have a friend that wants to try CrossFit bring them in. Your friend doesn’t have to hit the workout. They can just watch and ask any questions they might have. -WOD- Overhead Squat Heavy Max Rounds in 10 minutes of: 5 Pull Ups 7 Push Ups 10 Jumping Squats Class Sign In …