• 101004 Monday “DreamWorld”

    101004 Monday “DreamWorld”

    Strength Focus Front squat: All are going for a new 5 rep today with the goal of adding 5-10lbs to your previous. Next Monday we will begin our various progressions with the front squat and will be finding a new 5 rep front squat 8 weeks from today. WOD 15-12-9 Power clean and jerk Burpees […]

  • Where we’ve been, where we’re headed: Movement Focus

    Where we’ve been, where we’re headed: Movement Focus

    Here’s the down and dirty story of “Corey and Shanna do CrossFit and teach others, too”: I did a few CrossFit workouts off CrossFit.Com and got really sore. However, I kept doing and it continued to improve. Shanna started a few days later to help with some running overuse injuries she had, and again had […]

  • 100210 Saturday “Fragmented Helen”

    100210 Saturday “Fragmented Helen”

    Strength/Skill Work: Pose drills WOD Complete 3 rounds of: 400m sprint 21 kettlebell swings 12 pullups 2 minutes rest b/w rounds Subtract 4 minutes from your overall time and compare to your “Helen” time.

  • 101001 Friday “Green Machine”

    101001 Friday “Green Machine”

    Strength/Skill Work Power clean: Work towards a heavy set of 5 WOD Complete 60 seconds work,30 seconds of rest as you rotate through each of the following stations for three rounds: Tire Flips Row 10m Line sprints Rest

  • 100930 Thursday

    100930 Thursday

    Grokfest 2010 from Jon-Paul on Vimeo. Strength/Skill Work Single support deadlift: Do not exceed 5 sets of 5 reps per leg WOD 7 Rounds of: 5 burpees 50ft weighted walking lunge (50/25lbs) 5 pull-ups For time. 15 minute time cap. October Announcements: Tuesday/Thursday Morning Classses changing from 6,7,8,9am to 530am, 630am, 830am and 930am. Please […]

  • 100929 Wednesday “Ninja D”

    100929 Wednesday “Ninja D”

    Strength/Skill Push-press: Attempt to add 5-10lbs to your present 5RM or see your coach for the work set series if you missed at your last attempt. WOD 10 Hang power cleans (~80% of your HPC 5RM) 30 Box jumps 10 Hang power cleans 20 Box jumps 10 Hang power cleans 10 Box jumps For time. […]

  • 100928 Tuesday “Tom-Tom”

    100928 Tuesday “Tom-Tom”

    Strength/Skill: Ring dips 5-5-5-5-5 Pay attention to the movement of your shoulder blades to have them go back and down to open your chest as you descend into the dip. Add load/reduce bands as you are able. WOD 4 rounds of: 200m run 10 thrusters for time. Thrusters: Use ~70% of your thruster 5RM. We […]

  • 100927 Monday “Police Truck”

    100927 Monday “Police Truck”

    Strength/Skill Work Overhead squat: Work towards new 5 rep max OR complete the next work-set sequence if you missed your last OHS 5RM attempt. WOD AMRAP in 8 minutes of: 10 Overhead Plate Box Step-ups (5 per leg) 20 Double unders October Announcements: Tuesday Evening Class: 6-7pm Open Gym Hours: Mondays and Wednesdays 11am-1pm, Saturdays […]