Monday Schedule

The gym will be open on Labor Day at 530am for a group class and then from 2-4pm for open gym. What better way to spend Labor Day than by laboring through a CrossFit workout? Come on down.


WOD Friday Sep 2, 2011

Run laps for 6 minutes
Rest 1 minute
Double unders for 5 minutes
Rest 1 minute
Burpees for 4 minutes
Rest 1 minute
Jumping pullups for 3 minutes
Rest 1 minute
KB swings for 2 minutes (55/35)
Rest 1 minute
Deadlift (225/185) for 1 minute

Your score is the total reps accomplished in all exercises



Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.

— William Ernest Henley


WOD Monday Aug 29, 2011

Front Squat 10-8-6-4-2


2 box jumps
4 kb swings (55/35)
6 double unders

AMRAP in 18 mins

Add 2 reps per exercise each round

No comments.

WOD Tuesday Aug 23, 2011

Deadlift 9000/6000
Row 1k

For time.

You can break it up any way you want, and go back and forth between rowing and lifting. You just need to accumulate 9000/6000 in the deadlift and row a total of 1k.


WOD Friday Aug 19, 2011

Push Press
Push Jerk

Round 1: 5 reps of each at 50% of one-rep max in strict press
Round 2: 4 reps of each at 60%
Round 3: 3 reps of each at 70%
Round 4: 2 reps of each at 80%
Round 5: 1 rep of each at 90%

No time component to this WOD, but you must complete it by the end of the hour

For RX you must not put the bar down at any point during the round. You may put it down after the round and rest as much as you want before starting the next round.


WOD Tuesday Aug 16, 2011

Part 1: WOD

6 cleans (115/75)
12 kb swings (45/35)
24 double unders

AMRAP in 12 mins

Note: There is a 50 burpee penalty for anyone who asks about whether or not you must perform a full front squat on a “clean.”

Part 2: MobilityWOD #5

No comments.

WOD Friday Aug 12, 2011

Athlete’s Choice

Each class will decide on a named WOD (one of the WODs on the leaderboard). The group has 15 minutes to choose the WOD — in other words, before the end of the warmup. If no decision is made within that time the WOD will be Fran.

Later classes can do a WOD done by an earlier group or choose their own.

No performances will qualify for the leaderboard unless done individually after the group, with the trainer judging range of motion and counting reps. This will only be an option if the individual is able to complete the WOD before the next class begins the warmup.

No comments.