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Archive | December, 2013

Tuesday December 31, 2013

Reminder:  We will be running Open Gym tomorrow from 6am-9am only.

Workout of the Day:
Back Squat 3-3-3-3-3
Then:
7 Rounds for time:
10 Wall Balls 20/14
10 Pull-ups

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Monday December 30, 2013

Reminder: We will be running on a normal class schedule Monday, December 30.
Workout of the Day:
15-12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Clean and jerk
Push-up

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Saturday December 28, 2013

Reminder:  There will be no kids class or free trial today.  Class will be held at 9am.

 

Workout of the Day:
In teams of two partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
20 KB Swings 53/35
15 Burpees
10 Power Cleans 115/75

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Friday December 27, 2013

Reminder:  There will only be Open Gym from 6am-9am today.  Come in and work off those cookies!

Workout of the Day:
“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

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Thursday December 26, 2013

Reminder:  We will be closed today for Boxing Day.  Here is a fun wod you can do on your own or at the Beach on your day off.
4 Rounds for time:
Run for 2 minutes
50 Air Squats

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Wednesday December 25, 2013

Merry Christmas!

Reminder: Gym will be Closed today.

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Tuesday December 24, 2013

Please note: Our holiday schedule for the next two weeks can be found under the “Mark Your Calendar” tab on our site.  Today’s hours will be Open Gym: 5:30am to 7:00am only.
Workout of the Day:
“Karen”
For time:
150 Wall Ball Shots 20/14

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Monday December 23, 2013

Workout of the Day:
Please note: Our holiday schedule for the next two weeks can be found under the “Mark Your Calendar” tab on our site. Today’s hours will be Open Gym: 5:30am to 7:00am and 5:30pm to 7:00pm.

 

“Helen”
3 Rounds for Time of:
Run 400M
21 Kettlebell Swings 53/35
12 Pull-ups

 

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Saturday December 21, 2013

Reminder: Group class for Saturday, December 21st is at 8am. The Free trial and Crossfit Kids are cancelled on this date.
Workout of the Day:
CrossFit Games Open 12.3
Complete as many rounds as possible in 18 mins of:
15 Box Jumps, 24/20 in
12 Push Press, 115/75 lbs
9 Toes To Bar

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Friday December 20, 2013

Workout of the Day:
Three Rounds for Time:
Run 400 meters
30 Hang Squat Cleans 95/65
30 Sit-ups

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