• 140825 Monday

    Welcome Home Randy!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Sumo Romanian Deadlift, Axle Shoulder Press, Wall Ball, C2B Pull-up (Strict Rnd 1). Strength Development A1. : Axle Shoulder to Overhead ( 4-6 x 4 ) Utilize push-press or push-jerk. A2. : Suitcase Deadlift (@30X1; 5-8/arm x 3) WOD Rise-up (Time) 20-15-10-5 […]

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  • 140824 Sunday Recovery 2.2

    140824 Sunday Recovery 2.2

    Main – CrossFit Recovery 2.2 (AMRAP – Rounds and Reps) AMRAP in 20 Minutes @ 85% -Sustainable Effort 10 Axle Front Squat @ 40-50% max NTE 115/70lbs 20 Cals Airdyne 400m Sandbag Carry light NTE 50/25lbs 10 Cals Ski Erg

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  • 140823 Saturday

    Watch PHX Rise Vs DC Brawlers at 9p EST Saturday August 23rd on the live stream at www.npgl.com!

    Main – CrossFit (No Measure) AMRAC in 10 MInutes with Mobility + 4-10: Deadlift, Dip, Axle F/R Walking Lunge, Box Jump (Step-down Rnd 1). Strength Development A1. : Barbell Row (@ 21X1; 4-8 x 4) A2. : 1-arm DB OH Carry (x 50m/arm) WOD Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight […]

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  • 140822 Friday

    Next Weightlifting Club starts Sept 1st! See Becca or Zach to get signed up today!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12 Back Squat, KB Windmill, Push-up, Pull-up (Strict Rnd 1). Strength Development Back Squat (12 Minutes to build to a tough double) Partner WOD Metcon (AMRAP – Rounds and Reps) Partner Cindy AMRAP in 20 Minutes with 1 person moving through a full […]

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  • 140821 Thursday

    Leslie on her wedding day!

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 5-12: Front Squat, C2B Pull-up (Strict Rnd 1), Slammer, Axle Press x 5 + Push-Press x 5, Bear Crawl x 50ft. Strength/Skill Development Squat Clean (1.1.1 Rest 10s x 5 sets. Rest 2 Minutes ) WOD Metcon (AMRAP – Rounds and Reps) AMRAP […]

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  • 140820 Wednesday

    Urban Legend or Myth?
 
Stone to shoulder at Target gets you a 10% discount?

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12: OHS, C2B Pull-up (Strict Rnd 1), Burpee Box Jump Over (Step down Rnd 1), 1-arm DB HP–>DB SDHP. Strength/Skill Development Spend 15 Minutes alternating b/w A1/2: A1. : 1-arm Farmer’s Carry ( x 30-50m/arm. ) A2. : Front Leaning Rest (Rings) (30-60s. […]

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  • Next Weightlifting Club session will be starting the Week of Sept 1st.

    Next Weightlifting Club session will be starting the Week of Sept 1st.

    If you are interested please email Becca at hibeccalee@gmail.com. The session runs for 4 weeks and you will come to 1 class per week. Cost is $40 for 1 session. Class choices are: Tues 6:30pm Sat 7:30am Class size will be limited. You are strongly encouraged to come to the same class time/day all 4 weeks. Preference for […]

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  • 140819 Tuesday

    Kate standing up 225lbs hitting a clean PR this weekend!

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 Minutes with Mobility + 3-10: Axle Front Squat, Ring-Row w/1s pause against chest, KB Good Morning, Man-Maker. Strength/Skill Development A1. : Romanian Deadlift (@ 20×1;5-8 x 4. ) A2. : Axle Shoulder Press (@ 21X1; 5-8 x 4. ) Partner WOD Metcon (AMRAP – Rounds and […]

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