Archive for December, 2012

01/01/2013

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

ITS A NEW YEAR. GET TO IT

PLEASE NOTE SCHEDULE!!

9 AM

10 AM

11 AM

ALL OTHER CLASSES CANCELED.

WOD

3 ROUNDS

25 PULL-UPS

25 PUSH UPS

25 ABMAT SITUPS

25 JUMP SQUATS

12/31/12

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

Carrie R rocking it at Memorial Hill

NEW YEAR’S EVE (MON 12/31/12) BUSINESS AS USUAL, 630 PM CLASS CANCELED

NEW YEAR’S DAY (TUES 1/1/13) 9 AM, 10 AM, 11 AM

ALL OTHER CLASSES CANCELED.

STRENGTH

BACK SQUAT

1 BS EVERY 45 SECONDS FOR 8 MINUTES AND 15 SECONS FOR 12 TOTAL REPS @ 85%

WOD

7 MIN LADDER

1 HSPU

1 DEADLIFT @ 65%

2 HSPU

2 DEADLIFT @ 65%

3 HSPU

3 DEADLIFT @ 65%

ECT….

12/30/12

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

10 AM YOGA FOR CROSSFITTERS

12/29/12

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

9 AM FREE INTRO CLASS

10 AM GROUP WOD

11-1 OPEN GYM

JOIN US TONIGHT FOR A THANK YOU, YOU PARTY!

SATURDAY 12/29/12 @ 7 PM

KEG AND WINE PROVIDED

BRING A APPETIZER OR DESSERT

12/28/12

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

Thats heavy

JOIN US TOMORROW FOR A THANK YOU, YOU PARTY!

SATURDAY 12/29/12 @ 630 PM

KEG AND WINE PROVIDED

BRING AN APPETIZER OR DESSERT

STRENGTH

BENCH PRESS

3X10

***USE HEAVIEST WEIGHT POSSIBLE

WOD

8 MIN AMRAP

10 FS FROM THE FLOOR #155/105

10 PULL UPS

10 JUMPING LUNGES

12/27/12

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

3×10 PULL-UPS

WOD

3 ROUNDS

ROW 500 M

25 WALL BALLS

REST 1:1

12/26/12

In WOD by CrossFit Admin / December 25, 2012 / 0 Comments

JAKE @ LIFE EQUALS

BACK SQUAT 8X2 PAUSE SQUATS

3 SECOND PAUSE ON THE BOTTOM

**HEAVIEST WEIGHT POSSIBLE

WOD

“DT”

5 ROUNDS

#155/105

12 DEADLIFTS

9 HANG POWER CLEAN

6 PUSH JERKS

 

HOLIDAY SCHEDULE

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

HOLIDAY SCHEDULE

SATURDAY 12/22: 9 AM FREE CLASS, 10 AM GROUP WOD, 11-1 OPEN GYM

SUNDAY 12/23:CLOSED

MONDAY 12/24 XMAS EVE: 9 AM GROUP WOD, 10-11 OPEN GYM

TUESDAY 12/25 XMAS: CLOSED

WEDNESDAY 12/26-SATURDAY 12/29 BUSINESS AS USUAL

JOIN US SATURDAY 12/29 @ 6PM FOR A THANK YOU PARTY FOR ALL OF OUR AMAZING CFLS-ERS

12/21/12

In WOD by CrossFit Admin / December 20, 2012 / 0 Comments

A COUPLE OF WOLFF XMAS WOD CUTIES BEING NAUGHTY! (WE ARE DIGGING YOUR XMAS BOXERS, ALAN!)

STRENGTH

STRICT PRESS

1X8@70%

1X6@75%

1X4@80%

3X2@90%

WOD

8 MIN AMRAP

10 PULLUPS

10 BURPEES

12/20/12

In WOD by CrossFit Admin / December 19, 2012 / 0 Comments

COACH MICHELLE AND BRAD AND THEIR MINI CROSSFITTERS. LOVE THIS FAMILY

CLASSES CANCELLED FOR THE REST OF THE DAY!!!  STAY HOME, AND STAY SAFE!