February 25 2013

WOD

"Fight Gone Bad"
Wall Balls 14/20
SDHP 53/75
Box Hop
Push Press 53/75
Skip 

Muscle up work 

Friday February 22 2013

Workouts like "Diane" and yesterday's 10 rounds of Toes to Bar and Wall balls may have a few of you feeling frustrated with what you feel you can not do.  No matter who you are CrossFit has a way of exposing  your weaknesses.  While some may see this as threat, others will see it as an opportunity to grow and expand as an athlete as well as a person.  We all have a choice to face our weaknesses or ignore them; keep practicing and in time your bodies will become more efficient machines able to accomplish more things in less time. 

"Diane"

21-15-9

Handstand Push ups 

Deadlift 155/225

Its Friday... work on your weaknesses and spend more time than normal stretching and mobilizing. 

Read this today and had to share it!! 

"We welcome anyone and everyone! You do not have to be in shape or fit to belong to our Tribe. You do not need A plastic membership card to get through the door. You are not just another face. You are not what you can do or what you can’t do.You are not the word Can’t. You are not the person who cut you off in traffic earlier today. You are not the argument you just had before you came. You are not… your Fran time. You are an athlete. You do belong. You are stronger than you know and will do things you never dreamed of doing! You are the fire inside! You are the desire to get better! You are the best you can be today, but not as good as you will be tomorrow! You are your effort! You are your heart! You are your best friend’s best friend! You are someone’s inspiration! You are the reason someone didn’t give up! You are special! You are Spartan’s! You are Family!!" - Spartan CrossFit

WOD
"Megan"
21-15-9
Double unders 
Burpees 
KB swings 

Spend time working on the bar.  Getting really good at Knees to elbows and toes to bar improves your kipping pull ups! 

Tuesday February 19th 2013

We had an awesome turn out today for our holiday Monday workout! Awesome job to everyone that came out and sweated with us before enjoying the day off! I hope you all got to spend some time with your families today! 

For tomorrow;

A) Clean and 2 front squats EMOM for 10 min 

B) Broad jump test.  Complete 4 broad jumps and record your best distance. 

Monday February 18th 2013

Tomorrow is Family Day, so for those of you that want to come in a bit later we are doing a WOD at 10 as well as the 6 am class. Are you preparing for the CROSSFIT open? Log on to our website and click the comments icon and tell us how your doing this. Over the next week we'll be sharing our prep techniques and how to have fun with this yearly event.

WOD

For time:

60 Sit ups 

50 Push ups 

40 OH Squats 

30 KB Swings 

20 Pull ups 

10 Pistols 

Strength

Find a 1RM for front squat.  

February 15 2013

I hope you all got some love today... and maybe even some chocolate!! For tomorrow... 

Complete as many rounds as possible in 20 Min of;

15 Deadlifts 
10 Pistols 
5 Ring Dips/ Tricep dips 

Kipping pull up work 

Thursday February 14 2013

Partner Love WOD.  Work out with your loved one.. Bring your spouse, child, friend in for a free workout and share the love of FRAN. 

WOD
"Partner Fran" 
 21-15-9
Thrusters
Pull ups

One person will complete the first set, 21 thrusters and 21 pull ups while the other partner holds bottom squat position.  Both partners must complete all 45 reps.  If the 9 am class doesn't mind Jason and I will be doing this WOD with you tomorrow :-)