Category: Uncategorized

WOD: Press Complex: 1-1-1-1-1 (1 complex consists of 3 Strict Press, 3 Push Press, 3 Push Jerk) 5 rounds AQAP:200m Run40 Air Squats Post results/thoughts to comments Great work today guys. After posting new numbers for your press yesterday it was time to get right to increasing it. You guys all did great on the press complex and found yourselves with some smoked shoulders afterwards. The met-con was a real burner and some people were really blazing through the air squats. Now that it’s warming up it’s nice to be able to get outside. See you tomorrow. Cheers. The early morning class working through their first round of air squats What, what…14 people at the 7 AM class – Jade

WOD: “CrossFit Total:1RM Back Squat 1RM Strict Press 1RM Deadlift Post results/thoughts to comments Hope everyone had a great weekend. It was great to see so many of you in today and so many of you moving some big weights. You all did awesome. Whether you’ve been here for 6 months or 2 weeks you all saw improvements and got a taste for lifting some heavy weights. Whether your PR was breaking 100 or 400 pounds on a lift each and everyone was awesome to see. Check the leader board, some new names are up there. Great work guys. Sorry for the lack of pictures, spaced out on the camera. See you tomorrow. Cheers. Donny putting up some weight on the strict press Some of the ladies loading up some weight The On-ramp crew working through the ball slams – Jade

WOD: “Chase” – 3 rounds AQAP: Wear a weight vest if you have one500m Row400m Run50 Double-unders100m Slam Ball Chest Throw 40/3050m Bear Crawl50m Sprint15 Burpees Post results/thoughts to comments Good to see a bunch of people in this morning. The workout today was dedicated to Erik Chase as he is the man responsible for buying us our weight vests. A few of you bit the bullet and threw a weight vest on to trudge through the workout. Great work. Have a great weekend everybody. Cheers. Erik working through his WOD Cindy launching the slam ball The 9:15 crew out on the rowers – Jade

WOD: “Filthy 50” – AQAP:50 Box Jumps 24/1850 Jumping Pull-ups50 Kettlebell Swings 35/2650 Walking Lunges (total)50 Knees-to-elbows50 Push Press 45/3350 Good Mornings 45/3350 Wall Balls 20/1450 Burpees50 Double-unders Post results/thoughts to comments Great job today everybody, for those who battled the “Filthy 50” for their first time I hope you enjoyed it, if you can call it enjoyment. For those who had done it before, great job improving your times, we saw some PR’s of upwards of 10 minutes. Hope to see a bunch of people in tomorrow morning. If not have a great weekend. Cheers. Brian’s shoulder is healed up and he is back in business A stacked noon class for 17 people working hard Berne cheering Jason through his last wall balls Bob and Ed working through their last few burpees And they’re off on the 50 – Jade

WOD: Snatch Complex: 1-1-1-1-1 (1 complex consists of 1 Snatch Grip Deadlift, 1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat) 6 rounds AQAP:6 Hang Power Cleans 155/1056 Toes-to-bar6 Slam Ball Squat Cleans 40/30 Post results/thoughts to comments Great to see so many people back in the door today after a tough workout yesterday. You guys all rock and are doing awesome. All of you are continuing to improve on your olympic work and it is so awesome to see, love it. A quick little lung burner at the end, I hope using the slam balls for the squat cleans helped teach some of you how to do the clean properly. If it’s done right with the slam ball you shouldn’t feel the sand (or whatever is in there) shift around, if you curl the ball you’ll feel the weight move around. Hope…