Change Of Plans
03 hours ago
We are hosting Greg Amundson and the CrossFit Goal Setting Course today.
All classes today will be held in the park behind the gym. The gym is not open or available for any open workouts or strength training.
Meet in the big room adjacent to the gym!
The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th! Choose your partner and sign up! More info
WOD for Saturday 012812 — Click Here For Today’s Schedule
Coach Stew’s Choice
Post Workout Time to Comments
Today’s workout is Coach Stew’s choice. It will be held in the park out back. Be prepared to potentially get a little dirty.
MOBILITY WORKOUT and COMMUNITY WORKOUT today at 11am – Meet in the big room next to the gym!
There is NO PILATES today!
Snatches To Choose From
21 day ago
The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th! Choose your partner and sign up! More info
WOD for Friday 012712 — Click Here For Today’s Schedule
Snatch
5-5-5-3-3-3
–Rest–
3 Rounds For Time:
10 DB Hang Clean & Thrusters
50 Double Unders
Post Snatch Loads and Workout Time to Comments
For the strength segment, gradually add weight to the bar working up to a heavy set of 3 Snatches. If your form is suspect from the floor, work from one of the hang positions (above or below the knee). If your Overhead Squat is where you have difficulty work on Snatch Drops or Balances instead.
For the conditioning workout, use the heaviest dumbbells you can handle. Hang clean can be from above or below the knee, but must be received in a full squat. Sub parallette jumps for Double Unders.
OPEN GYM tonight from 7-7:45pm! Make up a missed workout or work on your lifts!
Coach Burgener takes Dutch Lowy through some Snatch Drills
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Walk The Wall
72 days ago
The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th! Choose your partner and sign up! More info
WOD for Thursday 012612 — Click Here For Today’s Schedule
Handstands and Handstand Wall Runs
Perform 50 strict wall walks
–Rest–
For Time:
100 Burpees
Jump to a height 6″ above your outstretched arm
Post Workout Time to Comments
For the skill segment, practice Handstands against the wall or free standing. If you can do the up against the wall with ease try to complete 50 strict wall runs (see video below).
For the conditioning workout, set up under the pullup rig or under a set of rings. Your Burpee jump should be to a height 6″ above your outstretched arm when standing flat footed.
ENDURANCE WORKOUT tonight at 6pm!
12 by 12
13 days ago
The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th! Choose your partner and sign up! More info
WOD for Wednesday 012512 — Click Here For Today’s Schedule
Deadlifts
5-5-5-3-3-3
–Rest–
5 Rounds For Time:
12 Wall Ball (20/12)
12 Toes To Bar
Post Deadlift Loads and Workout Time to Comments
For the strength segment, add weight to the bar across all Deadlift sets working up to your heaviest set of three for the day.
For the conditioning workout, scale to Knees to Elbows if necessary. On Toes to Bar make sure the top of your foot makes contact with the bar each rep. The red line is the wall ball target for everyone.
Deadhang and Kipping Toes To Bar
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Shoot Up The Place
44 days ago
The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th! Choose your partner and sign up! More info
WOD for Tuesday 012412 — Click Here For Today’s Schedule
Parallette Shoot Throughs
50 Strict Reps
Hold each position for a 1 count
–Rest–
3 Rounds For Time:
10 Supine Ring Rows
20 Box Jumps (24/20)
30 Walking Lunges
40 Double Unders
Post Workout Time to Comments
For the skill segment, perform 50 strict Parallette Shoot Throughs holding each position for a 1 count. Take your time and make each rep perfect. Spread your reps out over 15-20 minutes.
For the conditioning workout, your body should be parallel to the floor for the Ring Rows so either set the rings very low to the ground or put your feet up on a box. Take care on the Box Jumps if you choose to jump off the box and rebound back up. Sub parallette jumps for Double Unders making sure to take off and land on two feet.
Jeff Tucker, CF Gymnastics, takes you through Parallette Shoot Throughs
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