Archive for January 2012 | Monthly archive page

Bench Press…

Working on a strong press today.  We will be doing many different scaling throughout this week, so let us know if it works for you guys please! Bench Press 5 x 3 @ 80% of WM AMRAP in 10 min: 10 Push Ups Feet on Plate 5 Front Squats 10 V-Ups

Monday Fun Day!

Starting the week off right! Nice little lung and leg burner. For Time:  Row 1k Three Rounds: 30 Wall Balls 30 Box Jumps

Kids Competition…

Congratulations Nick F. on being our first athlete to venture out into the competitive world of CrossFit! Here are some pictures of Nick at the event this weekend.  Any other High School age kids interested in competing in the next event? I hear rumors of a kids division in the Open!? We shall see.

Anybody, or should I say everybody, interested?

The CrossFit Open is really drawing near.  Less than a month out! Just remember that everyone can participate! It will be a great chance for everyone to push themselves to a new threshold.  More details about when and how we will be running the open will be coming out shortly, so stay tuned and keep […]

Kids Competition…

I just wanted to give a shout out to our youngster Nick F. for going down to Southern California this weekend for a CrossFit Kids competition.  He will be competing in the varsity division against kids up to ages 18.  Good luck to Nick and check the website periodically this weekend for updates on how […]

Pull-Ups…

Gymnastic Wednesday brought in Pull Up skill work today.  Gotta love ’em.  Thanks to everyone for working on your pull ups and continually trying to get better.  For those of you that today was an intro to kipping pull ups, do not fret! They will get better and you will be cranking pull ups out […]

Remember to Sign In…

Just a reminder to everyone, make sure you keep signing in!  Although it may seem like it is for our records it is also a very good tool for you to see how many times you are actually making it in.  Signing in gives you that sense of responsibility to yourself to stay motivated and […]

Regional Dates Announced…

The dates for this years regional events have been announced on the new CrossFit Games website. http://games-beta.crossfit.com/announcements/regional-dates-announced Set aside your plans for the weekend of May 18-20! There is going to be some great competition whether you are competing or just there to watch, it will be a blast.        

Split Jerks…

Tuesday Strength Day: Split Jerk 5 x 2 AMRAP in 12: 12 Sit Ups 6 HSPU 12 Deadlifts

Overhead mobility…

Today we worked on shoulder mobility with one are OH squats.  Much more difficult then it sounds. AMRAP in 14 min: 14 one arm overhead squat 20 yard shuttle run 14 box jumps