Monday New Years Eve

Todays Hours are as follows
9,10, and 11am.
New Years Day we are closed. 

We are starting a 100% PALEO Challenge on the 7th of January. Get it (non paleo) all out of your system now.... you have one week to do it.  We will be doing this challenge for 30 days. We will also be repeating the 'Filthy Fifty' at the end of the challenge.


WOD
'Filthy Fifty'
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35/26lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds & 30lbs
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.

Note if you miss today's WOD you will make it up this week. 

Friday

Ok the party is tonight at 7pm, bring a paleo dish if you would like. The address is on the whiteboard. If you need anymore information please contact me.


MAX EFFORT
Split Jerk 1 rep max


WOD
3 rounds for time of
10 Deadlifts 250/170lb
30 double unders

Buy out:Row 500m for time



Pot loads and times to comments...... 

Thursday

Please post in comments WHO is coming to the Christmas party on the 28th so we can have a head count. Thank you!!

MAX EFFORT
Snatch (yes this is a squat)


WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Wednesday

Another example of how CrossFit is more than how fast you can do Fran....


I want to say thank you to everyone that came and did the Christmas Eve WOD. I hope everyone had a Merry Christmas, and that everyone can make it to the party this Friday the 28th.


MAX EFFORT
Squat Clean 1 rep max


WOD
5 rounds
Run 200m
12 Kettlebell Swings 55/35
9 box jumps 30/24 

Post loads and times to comments.....

Monday

When pulling the bar during the clean (or Snatch) be sure to open your hips completely by driving your hips forward and straightening your legs and ending on the tips of your toes, then pull yourself under the bar....

Christmas Eve Classes 9,10 and 11am.
Christmas Day..... Closed
December 26th: Normal hours....
December 28th ..... Christmas Party Talk to either Mike Pajor or Jason for details.

Christmas Advent Challenge Day 24: ???


WOD
3 Rounds for time of:
30 burpees
7 Chest to bar pull ups
10 Power Cleans 135/95lb

Merry Christmas!!!

Saturday

REST DAY


REST DAY

First Christmas Advent Challenge: Do 300 repetitions of 3 different 'ab' exercises (of your choice) and divide up up the 300 any way you desire.For example: 150 sit ups, 100 grasshoppers, and 50 V-ups. Or: 100 Leg raises, 100 Spiders, and 100 hollow rocks.....
Second Advent Challenge: Pick a stretch that you dislike the most and spend some time this weekend making yourself like it!!

Friday

Christmas Advent Challenge: ??

WOD
For time complete the following:
12 burpees
21 Thrusters 75/50lb
12burpees
21 pull ups
12 burpees
21 Sumo deadlift high pulls 75/50lb
12 burpees
21 push press 75/50lb
12 burpees
21 grasshoppers

post loads and times to comments....


...

Thursday

THERE WILL BE NO FORMAL CLASSES TODAY. Sorry for any inconvenience....


Christmas Advent Challenge: as many burpees in three minutes as possible.


WOD
21-18-15-12 rep rounds of:
Kettlebell Swing 55/35lb
Sit ups
Weighted Walking lunge 55/35lb

Post loads and times to comments....

Wednesday

THERE WILL NO FORMAL CLASSES THURSDAY NIGHT.

Christmas Advent Challenge Day 19: ??

Skill Development
Snatch....


WOD
21-15-9
Power snatch 75/50lb
Box jumps 24/18


Post times to comments.....

Tuesday

Christmas Advent Challenge Day 18: ??



WOD
5 rounds for time of:
9 Deadlift 155/110lb
7 Hang Power cleans 155/110lb
5 Front Squats 155/110lb
3 Push/Split Jerks 155/110lb

Monday

Christmas Advent Challenge Day 17: ???


Sometimes in CrossFit there are going to be exercises we do not like, or cannot do. There is always a modification and can be scaled to simulate the said exercise until you are able to do it.
"Go out and suck at something" Kelly Starret



MAX EFFORT
Back Squat 5,5,5.


WOD
Run 800m
then complete 5 rounds of
5 pull ups
10 push ups
15 squats
then finish with another:
800m run


Post times to comments....

Saturday

Christmas Advent Challenge Days 15 & 16: 100 push ups, 100 squats, and 100 up downs...

TEAM WOD @ 10AM


TEAM WOD @ 10AM

Sometimes in CrossFit there are going to be exercises we do not like, or cannot do. There is always a modification and can be scaled to simulate the said exercise until you are able to do it.
"Go out and suck at something" Kelly Starret

Friday

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.


Christmas Advent Challenge Day 14:???


WOD
Complete as many rounds in twenty minutes as you can of:
2 Muscle ups
4 Handstand Push Ups
8 Kettlebell swings 70/55lbs


Post rounds and fractions of rounds completed to comments...

Thursday

Christmas Advent Challenge Day 13: ????


MAX EFFORT
Snatch grip Deadlift 5,5,5



WOD
3 rounds for time of:
Run 800m
50 Kettlebell Sumo-Deadlift-high-pull 55/35lb
50 sit ups


Post loads and times to comments.....

Wednesday

Christmas Advent Challenge Day 12: ????
Note... I have received a few photos so far on the TGU and OHS challenge. Where is yours??

MAX EFFORT
Squat Clean 3,3,3
Box Jump 3,3,3 at 85%


WOD
3 rounds of
15 Dumbbell squat cleans 45lb
15 burpees


Post loads and times to comments....

Tuesday

Christmas Advent Challenge Day 11: ????


WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post loads adn times to comments.....

Monday

Christmas Advent Challenge Day 10: This Challenge is different, you have until Christmas to complete it. You have to overhead squat OR Turkish get up an object or person and get a picture of it and send it to me. The 'best' photo wins. Barbells, kettlebells, and dumbbells are omitted from this event.

WOD

3 rounds for time of:
10 Power clean 135/95lb
10 box jumps
run 200m

Saturday

REST DAY...................


Christmas Advent Challenge Days 8-9:
250 Grasshoppers (spread it out and break it up as much as you want.)
And Paleo Chair mobility.

The "Paleo Chair" is hold the bottom of the squat for a total duration of 10 minutes. Focus on sitting below parallel with your chest up and hips and butt engaged. Hold as long as possible each set, do a total of ten minutes. This may also be spread about over the weekend.

Friday

Christmas Party December 28, who is in??? Please post to comments if that date works for you!!

Christmas Advent Challenge Day 7: ????

MAX EFFORT
Deadlift 5,3,1+


WOD
Row 1000m
30 power snatches 75/50
30 barbell facing burpees
30 wall balls 20/16lb


Post times to comments......

Thursday

Christmas Advent Challenge Day 6:???

WOD

7 rounds for time of:

10 pull ups

10 push ups 

10 sit ups

10 squats

Followed by mobility!!!

Wednesday

Christmas Advent Challenge day 5: ??? 

We had some smoking fast times by the backwards runners... Travis came in at just over 2 minutes!! 

I had spoken to some of you about a Christmas show at my church. Click HERE for information. 

Also we are thinking of a Christmas party on the 28th of December which is a Friday.... Does this work for everyone??? Details to follow.  

Skill Development:

Hang Squat Clean...

WOD

5 Rounds for time of:

9 Hang Squat Cleans 135/95

15 Kettlebell swings 70/55lb

Post times to comments....

Tuesday

Christmas Advent Challenge Day 4: ????

Day 3 the two best times for the barbell 800m run was completed by Mike D. and Jessica! Nice job to everyone today.


MAX EEFORT
Shoulder press 5,3,1+


WOD
3 rounds for time of:
Run 800m
15 Shoulder press 95/65lb
Run 800m
15 Push Press 95/65lb
Run 800m
15 Push Jerks 95/65lb


Post times to comments.....

Monday

Eat Clean!!!


ADVENT CHALLENGE DAY 3: ??


MAX EFFORT
Back Squat 5,3,1+
Broad Jump 3,3,3



WOD
AMRAP in 12 minutes of:
10 burpees
10 box jumps
10 Sumo-deadlift High pull 95/65lbs


post loads and times to comments....