Tuesday March 12 2013

A) EMOM for 10min;

1 Snatch 
2 Overhead squats 

B) Complete 50 pull ups - See how many you can do unbroken 

Monday March 12 2013

Killer job to everyone that did 13.1! We have 8 people signed up for the open, this is AMAZING considering we opened less than one year ago.  You can all look foreword to 13.2 for Thursday's WOD as well as the open workouts Thursday's and Saturday's at 10:00.  A huge thank you to everyone that came out and cheered, you guys rock!! 

A) Tabata of;

Toes to bar 
Squats 
Double unders 
Kettle bell swings 

B) 30 Second ring L-Sit holds 

I am absolutely amazed with each and every one of you that did the first workout of the open today.  Thank you to everyone that came out to cheer; your words of encouragement brought some really awesome vibes to the gym and helped us push through some things we never thought possible.  Now to wait and see what next week brings!

Partner WOD 
15 Min Partner AMRAP 

5 Handstand push ups 
10 Pistols  
15 Pull ups 


Partner A completes the first exercises while partner B cheers.  Each partner must complete the set number of reps before moving on to the next movement. Score will be the total number of rounds completed by each group.  

Thursday March 7th 2013

Well here it is;  The first workout of the 2013 open.  Good luck to everyone competing.  You are not competing with Rich or Annie; you are competing with yourself and finding the will inside you to overcome obstacles and challenges you never thought possible. And if you do that, you have already succeeded in the games.  

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45/75 pound Snatch, 30 reps
30 Burpees
75/135 pound Snatch, 30 reps
20 Burpees
100/165 pound Snatch, 30 reps
10 burpees
120/210 pound Snatch, as many reps as possible

Wednesday March 6th 2013

Well the first workout of the CrossFit open is released tomorrow night; I am excited and nervous at the same time! We will keep the workouts fairly low key as I am sure the first open workout will be a whopper.  


1 Deadlift and 6  push ups EMOM for 10 min 

Skill work
- Muscle ups
-Pistols
Toes to bar

March 5th 2013

Don't forget! We have 6am classes 5 days a week now! 

A) 9-15-21
Thursters 
Double unders 
Sit ups 

B) Cleans 3-3-3-2-2-1-2-2-3-3-3

March 4th 2013

Well its the first week of the open and hundreds of thousands of people around the world are waiting to see what the first workout of the 2013 CrossFit Open will be.  Even top games competitors have no clue what to expect, kind of exciting! I am so proud of everyone that signed up.  We are a newer affiliate with SO much to learn about CrossFit and I think the open will teach us so much, not only about CrossFit but about our potential. Be prepared to be challenged, changed and humbled by this experience. For those of you that are singed up, the workouts are posted on Wednesday's so we will be completing them in Thursday's regular classes as well as Saturday mornings at 10 am.  Jason, Nikki and I are all qualified to judge you so if these times do not work for you please just let us know and we can arrange something for you.  If you have some extra time to come and cheer on the competitors as they complete there WOD's we would sure love the support.  

WOD
A)Find a 1RM for shoulder press 

B) 12 Min AMRAP
10 Dumbell Overhead Squat 
6 Farmer Carries