Archive for July, 2012

8/1/2012

In WOD by CrossFit Admin / July 31, 2012 / 0 Comments

SKILL

JERK TECHNIQUE

WOD

FOR TIME

ROW 500 M

15 CLEAN AND JERKS

15 SNATCHES (USE SAME BAR)

7/31/2012

In WOD by CrossFit Admin / July 30, 2012 / 0 Comments

Our own amazing Megan M. teaching yoga @ CFLS girls night:)

 SKILL

HANDSTANDS

WOD

8 MINUTE AMRAP

4 DEAD HANG PULL UPS

8 DIPS

16 WALL BALLS

7/30/2012

In WOD by CrossFit Admin / July 29, 2012 / 0 Comments

Young Cory J. showing off his mad moves on his cruise:)

STRENGTH

BACK SQUAT

1X8@70%

1X6@75%

6X2@85%

WOD

3 ROUNDS

4 HEAVY THRUSTERS

24 KB SWINGS

RUN 400 M

7/29/12

In WOD by CrossFit Admin / July 28, 2012 / 0 Comments

7/28/12

In WOD by CrossFit Admin / July 27, 2012 / 0 Comments

Join us 1 week from today, when we trek to Alan Joyner’s gym in Warrensburg to honor the 30 men and 1 dog killed in combat August 6th, 2011.  Alan is a great guy who is super-active in the CF community and an all around awesome, generous guy.  We are going to help support his box, as he is always quick to do with the rest of the area boxes.:)

Join the event on facebook, (31 heroes @ Crossfit Believe) text Aaron if you need a partner for the WOD or wish to carpool.  816.309.5977

SCHEDULE

9AM FREE INTRO CLASS

10 AM GROUP WOD

11 AM-1PM OPEN GYM

 

 

7/27/12

In WOD by CrossFit Admin / July 26, 2012 / 0 Comments

Coach Aaron watching Simon press

STRENGTH

STRICT PRESS 7X3; Work up to the heaviest weight you can do for 3 reps then start your 7 sets

WOD

10 MIN AMRAP

1o BOX JUMPS

2 TURKISH GET-UPS (1 EACH SIDE) W/ KETTLE BELL’

7/26/12

In WOD by CrossFit Admin / July 26, 2012 / 0 Comments

GIRLS NIGHT TOMORROW NIGHT 6PM @ ZEN ZONE!!!  1.5 HOURS OF YOGA BY THE AMAZING MEGAN M., THEN DRINKS AT HOULIHANS @ 745.  COME TO EITHER OR BOTH, TEXT JESS WITH QUESTIONS @ 816.695.6764.  $5 PER CHICA FOR YOGA, GIRLY SHOTS PROVIDED BEFORE WE HEAD TO THE RESTAURANT:)

STRENGTH

Emotm 3 deadlifts 75

WOD

Emotm 10 minutes

3 hang cleans

3 push press

3 good morning

7/25/2012 NANCY

In WOD by CrossFit Admin / July 24, 2012 / 0 Comments

FIELD TRIP!!!  AUGUST 4TH JOIN US ON A TREK TO CROSSFIT BELIEVE IN WARRENSBURG FOR THE 31 HEROES WOD.  

SKILL

PISTOLS

WOD

“NANCY”

5 ROUNDS

400 M RUN

15 OHS #95/65

7/24/2012

In WOD by CrossFit Admin / July 23, 2012 / 0 Comments

Recreation of the iconic Matt-on-the-rower pic

GIRLS NIGHT THIS FRIDAY 7/27!  JOIN US @ ZEN ZONE FOR YOGA THEN DRINKS/DINNER @ HOULIHANS.  TEXT JESS WITH QUESTIONS:)

SKILL

MUSCLE UP TECHNIQUE

WOD

DEATH BY PULLUPS

1 PULLUP 1ST MINUTE

2 PULLUPS 2ND MINUTE

3 PULLUPS 3RD MINUTE

**Until you can’t complete the # of pullups in that minute

7/23/2012

In WOD by CrossFit Admin / July 22, 2012 / 0 Comments

Brad U. racking some weight

STRENGTH

BACK SQUAT

1X8@70%

6X6@75%

WOD

7 MINUTE AMRAP

1 POWER CLEAN

2 BURPEES

3 HEAVY KB SWINGS (OVERHEAD)