11.30.2013
Remember that the yoga class is canceled and the kids class has moved to 10 am tomorrow. Saturday Partner wod “Chelsea” EMOM for 30 min 5 pullups 10 pushups 15 squats Alternating with: 5 kb swings 53/35 10 walking lunges 15 situps
Month: November 2013
11.29.2013
SWOD 5×5 deadlifts WOD 1000 meter row 3 rounds 40 situps 10 deadlifts 225/155
11.28.2013
Happy Thanksgiving! There will be one class tomorrow at 9 AM! Come one in and get your Thanksgiving WOD on!
11.27.2013
*By request we have decided to do a WOD on Thursday morning at 9 AM. So come get your WOD on before you stuff your face!* The schedule for the rest of the days this week will remain unchanged. Tomorrow morning during the 5:30 and 6:30 classes you will have access to both Coach Dave Read more about 11.27.2013[…]
11.26.2013
WOD “Klepto” 4 Rounds 27 Box Jumps 24/20 20 Burpees 11 Squat Cleans 145/100
11.25.2013
Today’s WOD inspired by the scoreline that is taking our RSL boys to the MLS Cup Final 5-2!!! SWOD 5×2 Heavy Back Squats WOD 5 Rounds 2 Minutes of work one minute rest 10 Kettle Bell Swings 53/35 10 Wall balls 20/14 This will be scored as total reps completed in all rounds.
11.24.2013 Coach Dan’s Sunday Spotlight
Good Morning CFTP, CrossFit, like life, is a journey. Back when I started CrossFit while deployed to Iraq, CrossFit was very exciting and interesting. It was fun and unexpected. Every time I went in there was a new workout for me to conquer. It was something that I looked forward to going in and doing Read more about 11.24.2013 Coach Dan’s Sunday Spotlight[…]
11.23.2013
Saturday partner wod Max rounds in 6 min alternating partners (one rest while one works) 3 KB SDHP 70/53 6 pushups 9 squats Rest 1 min Repeat for a total 5 cycles Cashout Tabata cherry pickers
11.22.2013
Swod 10 minutes Odd – max reps bench press 135/95 Even – hand release pushups Wod Tabata Pullups Rowing for calories Push press 95/65 Flutter kicks Front squats 95/65
11.21.2013
SWOD Find your 1-rep Snatch max WOD 21-15-9 OHS 115/75 Situps Wall Balls 20/14