Category: Uncategorized

WOD: Strict Press:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM 12 minute AMRAP:12 Games Push-ups12 V-ups12 Box Jumps 24/18 Post results/thoughts to comments As I mentioned throughout the day if you don’t have your 1RM for Back Squat, Strict Press, and Deadlift, try and find them if your planning on being here on Wedensday’s. It will come in handy. Great work today everybody, we saw some big presses. Threw a new movement into the arsenal with the V-up. Used to do them in Jiu-jitsu a lot, but I kind of forgot about them. Hope to see a bunch of you for a little something different tomorrow. Cheers. Lea back in after some time away and hitting the push-ups hard Dani hitting that full extension coming off the box Hitting the…

WOD: Jump Rope Practice: 10 minutes 3 rounds for Max reps of:3 minutes Row for Calories2 minutes Hang Power Cleans 95/651 minute Pull-ups2 minutes Rest Post results/thoughts to comments Way to push it today everybody. You all did awesome. A few of you made some big improvements on your double-unders. Great work, keep it up. Anyone’s forearms feel like they were going to blow up today. Lots of pulling. As always you guys did amazing and all pushed yourselves very hard. Hope to see lots of your tomorrow. Cheers. Hitting the cleans Danielle and Abby just finished their On-ramp classes…right to it, working hard We had a big class at 5:45 PM – Jade

WOD: Front Squat: 5-5-5-5-5 3 rounds of – 3 minutes work – 1 minute rest – For Max Reps:200m RunMax Dumbbell Thrusters 35/25 Post results/thoughts to comments Great to see so many folks in the gym today. Hope you all got outside and enjoyed the beautiful weather this weekend. Looks like we’ve got a couple more nice days and then things are going downhill. If it’s raining I hope we see lots of you in here for some good ole fashion hard work. While we haven’t done front squats in a while a lot of you have made some great improvements in your wrist and shoulder flexibility which has led to a better position when front squatting. Great work. Dumbbell thrusters were tough, on work your weakness days don’t be afraid to do a movement with dumbbells or kettlebells it’ll make things much different….

Well today we had our first CrossFit Kids intro class. Thanks so much to Dani and Laura for doing such an amazing job. We had a great little group and all seemed to have a great time. Come on, dodgeball and burpees it can’t get much better than that. We hope to see you all back and more for another free class at 3:30 PM on Wednesday, September 21st. James giving us his approval Ryan with a little running Cedric doing some great air squats The kids working hard – Jade

WOD: “Smalls”- 3 rounds AQAP:1K Row50 Burpees50 Box Jumps 24/18800m Run Post results/thoughts to comments Great work today everybody. That was a longgggg, and hard workout. Holy volume. Everybody did an amazing job. Thanks to Dani for leading the 9:15 class. She will be your coach from now on at the 9:15 class. Hope you all get out and enjoy some sunshine this weekend, looks to be beautiful. Cheers. Dani subbing out wall balls for burpees…not sure which is worse Row # 3, you tired yet David working through his box jumps…a few months ago he couldn’t do a burpee, he did 90 today Erik with the dogs in tow – Jade