Get your registration on. Be patient, they might be having issues.
WOD 12/23/09
Today’s WOD: Front Squat 5×3 then 15-12-9 Overhead Squats (95#/65#) Handstand Push-Ups
WOD 12/22/09
Today’s WOD: 400M Run 4 Rounds: – 15 Deadlifts (185#/115#) – 15 Push-Ups 400 M Run 4 Rounds: – 15 Deadlifts (185#/115#) – 15 Push-Ups Last completed on 7/22/08. Registration for Sectionals should go live at 4 PM EST (1 PM PST) tomorrow. Because our Sectionals are a 2-day event, the cost will be $100 for athletes and $50 for …
WOD 12/21/09
Today’s WOD: Snatch 20×1 On the clock, 1 snatch every 30 seconds, 70% max then Tabata Squats, 1 minute rest, Tabata Push-Ups, 1 minute rest,
Holiday Closings
Hey guys, Here’s our holiday closings: December 24th – Closed December 25th – Closed December 26th – Closed December 31st – Closed January 1st – Closed If there’s a great deal of interest in setting up some open gym hours on the 31st, I will, just shoot me an e-mail. Thanks, and and happy holidays, Jake
2PM Class is ON!
Message says it all. I’m heading towards the gym in a minute, see you there.
WOD 12/18/09
Today’s WOD: Shoulder Press Max Effort x1 then 9-6-3 (1 Hang Power Snatch, 2 Overhead Squats) Muscle-Ups The hang power snatch and overhead squat complex represents 1 repetition. Sounds confusing, but don’t worry, it will all become clear at the workout. Schedule for the US Central East Regionals + Sectionals. The sectionals that we go to are in Annandale, VA …
WOD 12/17/09
Today’s WOD: 500M Row 30 KB Swings 30 Push-Ups 100 Squats 25 Deadlifts (225#/135#) 30 Ring Dips 400M Run 15 Squat Cleans (135#/95#) 30 Chest to Bar Pull-Ups 500M Row Chipper-iffic. Brandon (who is a beast and does renegade man makers after almost every workout) bear crawling through the alleyway behind the building. More paleo resources for you. Can you …
WOD 12/16/09
Today’s WOD: Nicole Last completed on 04/08/09 and 12/01/08 before that. Mike and Brittany split jerking. Some of you remember Jordan. He worked out with us last year and has been at college (drinking too much beer) for this past semester. Jordan is attempting to undo a semester’s worth of bad awesome life choices by CrossFitting with us and eating …
WOD 12/15/09
Today’s WOD: Overhead Squat 5×3 then 4 Rounds: 20 Double Unders 10 Dumbbell Squat Cleans Jake was the only guy present at this workout. I’ll need Kat for clarification, but I’m pretty sure he’s never been around this many females at once by himself before.