Video

Tuesday 120221

3 Rounds for time of:
15 Right arm dumbbell squat snatches (Men 35 lb dumbbell, Women 20 lb dumbbell)
15 Left arm dumbbell squat snatches
30 Burpees

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The 2012 CrossFit Open has arrived!  The first workout will be announced on Wednesday, February 22nd.  If you have not signed up yet then you need to do so now!  Click here to get registered.

For the next 5 weeks on Saturdays from 8:00 am to 11:00 am we will be doing the CrossFit Open workout.  We know that Saturday’s might not be available for everyone so from 7:00 am to 8:00 am on Thursday’s and 7:00 am to 9:00 am on Friday’s we will have a CrossFit Instructor available to judge you for $10 per person.  You MUST reserve your time in advance!

Wednesday 120215

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

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Compare to March 19, 2011.

This Saturday’s 11:00am Free Intro Class is canceled. 

Saturday 110226

“Rankel“

Complete as many rounds as possible in 20 minutes of:
6 Deadlift (Men 225 lbs, Women 155 lbs)
7 Burpee pull-ups
10 Kettlebell swings (Men 70 lbs, Women 45 lbs)
200 Meter run

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100 Day Burpee Countdown Challenge

Burpees=57  Total Burpees=1,653

Thursday 110217

21-15 & 9 rep rounds for time of:

Back squats (Men 135 lbs, Women 95 lbs)

Ring dips

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100 Day Burpee Countdown Challenge

Burpees=48  Total Burpees=1,176

Monday 110214

5 Rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang squat cleans
5 Dumbbell push jerks
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

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100 Day Burpee Countdown Challenge

Burpees=45  Total Burpees=1,035