Wednesday, November 30, 2011

This week we are focusing on Med Ball Cleans! Here is Teresa giving a sizzling demo!

Tuesday, November 22, 2011

Thanksgiving Schedule

Monday, Tuesday and Wednesday @ 7:00, 8:30, 4:15 and 5:15

Friday@ 9:00

Saturday @ 9:00

Friday, November 18, 2011




Thrusters (95/65)

Wednesday, November 9, 2011

5 rounds, 5 movements and 5 reps

Skill work- Snatch Balance

WOD: 5 Rounds of:

5 Clean and Jerks (135/95)
5 Handstand Push-ups
5 Slam Ball (40/30)
5 Skin the Cats
5 V-ups


EMOTM for 30 minutes:

5 Pull-ups
10 Push-ups
15 Squats

Get tested

Are you a level 2 CrossFit athlete?
Can you complete the following tasks unbroken with perfect form?

100 Squats
30 Push-ups
1 Rope Climb
15 Knees to Elbows
1 Minute Handstand Hold
Deadlift 1 and 1/2 your Bodyweight
45 Thrusters at 1/2 your Bodyweight

And you think you are Paleo?

Happy Halloween from our Paleo CrossFit athletes. Taking the challenge to a whole new level. Rumor has it that they do not use silverware or toilet paper either. Congratulations to everyone who is taking on the challenge. Only 9 more days till the end of the challenge. Be sure to come to class next week when we repeat Fran and Barbara.

Sunday, November 6, 2011

Dodge Ball

If you can dodge a wrench, you can dodge a ball.
If you can dodge traffic, you can dodge a ball.

Saturday, November 5, 2011

Mary and Inverted Ring Hang

Tabata Warm up:

Tuck Press on Rings
Single Unders with Jump Rope
Inverted Hang on Rings
High Knees with Jump Rope

Skill Work:

Split Jerk


AMRAP in 20 minutes

5 Handstand Push-ups
10 Pistols
15 Pull-ups



Overhead Squats (95/65)
Wall Ball

Tuesday, November 1, 2011


Warm Up: (3 Rounds)

Medicine Ball Monkey Bars
5 Handstand Push-ups
25 Squats

AMRAP in 12 minutes:

10 Knees to Elbows
15 Kettlebell Swings
20 Sit-ups

Post WOD:


21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.


Gymnastics WOD

AMRAP in 20 minutes:

3 Wall Climbs
10 Up/Downs
5 Parallette Pass Throughs (forward+back=1)
10 GrassHoppers (right+left=1)