Category : WOD

02 Apr

Wednesday 3/3/13

Posted by CFCody Category: WOD

WOD 3RFT run 800 m 25 sit-ups 25 supermans SWOD clean & jerk 3 x 3 @ 75% (again practice chest to bar pull-ups and thrusters if you have not had a chance this week) Elizabeths 40 day Challenge starts Today! Day 1: 40 Push ups *These do not have to be done all at […]

01 Apr

Tuesday 4/2/13

Posted by CFCody Category: WOD

SWOD Find max bench in 12 minutes OR SKILL WORK 3 chest to bar pullups 3 thrusters 45/65 (do this first round twice for warmup) 3 chest to bar pullups 3 thrusters 65/95 (do this round twice also) 3 chest to bar pullups 3 thrusters 85/115 *chances are good these movements are coming up, get […]

31 Mar

Monday 4/1/13

Posted by CFCody Category: WOD

NO CLASS TODAY!  Hope everyone had a good Easter, we will start again tomorrow.  Remember, NO 9:30 a.m. Class this week. One week left of the Crossfit Open.  There’s been a lot of great performances out there, keep up the good work! The Radakovich’s have offered to host an End-of-the-Open/Spring is here BBQ this Saturday […]

29 Mar

3/29 Sat

Posted by CFCody Category: WOD

WOD – TEAM Striking Beau knows striking…..9AM Great Job everybody on 13.4. There was once a point and time where nobody could C&J or do T2B and now….. Spring Break Schedule We are altering next weeks schedule slightly due to Spring Break. NO CLASS MONDAY 4.1.2013 – Enjoy *The rest of the week will remain […]

28 Mar

3.29 Friday

Posted by CFCody Category: Uncategorized WOD

Happy Birthday Minday. Excellent coach, athlete, mother and wife. Join Mindy for 31 Pukies for a cool down after the wod!!!!! Open 13.4 Wod 7 min AMRAP of: 3 Clean & Jerks (95/135) 3 Toes to Bar 6 Clean & Jerks 6 Toes to Bar 9 Clean & jerks 9 Toes to Bar …..Continue increasing […]