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The Greatest Community in the World

The Greatest Community in the World
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Redefining Fitness

Redefining Fitness
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Reach Your Goals

Reach Your Goals
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Train for Competitions

Train for Competitions
Slide 6

Train with Expert Coaches

Train with Expert Coaches
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An Unexplainable Lifestyle

An Unexplainable Lifestyle
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Fun Outside of the Gym

Fun Outside of the Gym
Slide 3

Get Strong

Get Strong
Slide 2

A Family Affair!

A Family Affair!
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Client Success Stories

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Sarah Spilman

A little over a year ago I thought about trying CrossFit. I knew it would be good for me in so many ways, but I was afraid. Of the work. … Read More »

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Trudy and Jacqueline Holzbaur (Mother/Daughter)

Trudy & Jacqueline Holzbaur (Mother/Daughter) All our lives working out and being in shape has been a top priority for us. From one gym membership to the next, in January … Read More »

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Recent Blog Posts

Barbells for Boobs is a little less than three weeks away and our team has already raised over $2,000 !!

You still have time to pick a workout partner and then sign up on the google doc below. We can figure out the two heats once we know everyone that is participating.

Google Doc for Partners

https://docs.google.com/spreadsheet/ccc?key=0Amdhw0HWYwDYdG5obFFraXUwcFlHUHhPN280eUdsYnc&usp=sharing

WOD:

3 Rounds with 3 minutes of rest after each.

400m Run Max Effort, then

1 minute of Cool Down on Rower, then

100 Double Unders

*It is important that you treat each 400m as a Max Effort sprint!

Accessory:

3 Rounds for Quality:

15-20 Ring Rows (If unbroken, then add weight with plate)

15-20 Tuck Ups

(Scale is 10-15 Bar Tuck Ups & 30-60 sec. plank)

Rest 90 seconds between each set.

 

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A. Snatch DL. Build to a heavy triple in 12 minutes.
B. Push Press. Build to a heavy triple in 12 minutes.
C. Accessory Work.
3 rounds for quality
15-20 Push-ups (if you can get 20 UB, use a weight (plate) or use a deficit (plates also).
proper technique trumps all here. No worming or snaking on the pushups

50 meter 1 arm Farmers Carry. (AHAP) 2 lengths of gym with 1 arm each (100 – 4 laps total) Athlete should demonstrate control while walking.

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“Helen” Re-Test next Tuesday!!! 10/7

WOD:

4x 4 min. AMRAPs
15 Toes to Bar
30 Wall Ball Shoots
Max Cals on Rower in remaining time or until tagged by Teammate then,

Max Burpees ***

Rest 2 minutes after each AMRAP

Logistics:

Pair up in teams of 2 (Athlete 1 and Athlete 2=Team 1). Athlete 1 begins at 3-2-1 go, Athlete 2 begins at the 2 min. mark. Once Athlete 2 reaches the rower, he or she will tag Athlete 1 who will then proceed to burpees.

Each Athlete will do the above AMRAP, four times!

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In teams of 4,

P1: Run 400m

P2: Box Jump Overs – Max

P3: Burpee Pull-up – Max

P4: Wall Climb – Max

30 minute running clock.

P2-P4 are working while P1 runs 400m. After P1 completes 400m, switch. P1 drops to BJO, P2 drops to Burpee Pull-ups, P3 drops to Wall Climbs and P4 drops to 400m Run.

Repeat after completion of 400m run.

 

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Congratulations to Steve and Danielle on their engagement!

WOD:

15 min. AMRAP

5 Dumbbell Snatch (5 each side)

10 Dumbbell Walking Lunge (hold the 1 DB in front rack position)

15 Abmat Sit-ups

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