Monday 10.28.2013

“Triple Take”
AMRAP 3 min:
10 Thrusters, 95/65
10 Pull ups
rest :30
AMRAP 3 min:
10 Power Cleans, 95/65
10 Burpees
rest :30
AMRAP 3 min:
10 Jerks, 95/65
10 Box Jumps, 20″

Adam on AMRAP 2

Sunday 10.27.2013

11 am Partner WOD
10 Rounds for time
20 KB swings 24/16#
10 Toes to bar
5 Burpee box jump overs
Partners alternate rounds, one resting while the other works, until 10 rounds are completed.

Open floor will be 11-12 in the back room, and 12-1 in the full gym following the 11 am class.
Congrats to Adam on a great showing at the CFNE Masters Competition. Moving and getting better in each event!
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Saturday 10.26.2013

Rest Day

The gym will be closed today. There will be no class WOD at 10 or 11 am. We will have a make up class and open floor on Sunday at 11 am. We apologize for any inconvenience.

Friday 10.25.2013

Bench Press
5-5-5-3-3-3-1-1-1
Increase load with every set

WEEKEND SCHEDULE CHANGE:
There will be no 10 and 11 am regular CrossFit classes on Saturday 10/26. Bryan and I will both be out of town. There will be a make up class on Sunday at 11 am and open floor from 12-1. CrossFit Kids classes will follow the regularly scheduled times with Coach Michele.  Sorry for the inconvenience.

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10.24.2013

Handstand practice
then
50 Wall ball 20/14#
50 Pull ups
35 Wall ball
35 Pull ups
20 Wall Ball
20 Pull ups

Wednesday 10.23.2013

“Elizabeth”
21-15-9
Clean 135/95 #
Ring dips

2012 CrossFIt Games Men’s Final Elizabeth

2012 CrossFit Games Women’s Final Elizabeth

Tuesday 10.22.2013

5 rounds for time:
400 M run
9 Deadlifts 255/ 185#
30 Double unders

Gantry Endurance WOD
4x1200M w/ 3 mins. recovery

Worlds greatest stretch

Monday 10.21.2013

3×5 Thrusters
then
4 rounds
50′ Overhead walking lunge 45/25#
10 toes to bar

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Sunday 10.20.2013

Open Floor 11-1. Work on mobility for 20 minutes.

Congratulations to Keri and Adam for competing in the Festivus Games yesterday. Keri finished 11th place in the Novice division, and Adam finished 10th in the intermediate division, with a 3rd place finish on the first workout.

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Saturday 10.19.2013

Nate

AMRAP 20 mins
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Last week we had 3 first muscle ups: Horton, Steve and Barry. Let’s get more today!