December 21 2012

Last workout before the holidays!! I hope you all enjoy the holidays and take some time to rest.  Tomorrow's WOD is tonnes of fun.  It goes the same way as the song.  Starting at 1, then 2,1. 3,2,1 etc.  If you can not make the 6 am class there are a  few of us hitting it at noon.

WOD 
1. Clean and Jerk 65/95
2. Pull ups
3. K2E
4. Box Jump 
5. Push ups 
6. Deadlift 
7. Swings 35/50
8. Jumping lunges 
9. Tricep Dips
10. Burpees
11. Air Squats 
12. Double Unders. 

December 20 2012

Work on ankle mobility for 5 min 

Pistols 

20 Min AMRAP
5 Knees to Elbows  
10x Agility Ladder  
15 Back Extentions 

Deadlift 7x1 

December 19th 2012

"Bear Complex"

7 rounds for time and load of Bear Complex; Clean, Front Squat, Back squat - No resting the bar!

December 18th 2012

Tomorrow's WOD is a 5 AMRAP's repeated twice.  

a) 1  Min double unders
b) 1 Min Burpees
c) 1 Min Pull ups 
d) 1 Min KB Swings 
e)  1 Min Squats 

1 Min Rest between rounds repeat this 2 x's 

December 17th 2012

What a great weekend! Thanks again to everyone that came out to the Christmas gathering... it was lots of fun! This is our last week of classes in 2012! We are going to have a 10 participant limit on classes to avoid better serve our clients and avoid the New Years craziness.  Make sure you let us know if you are committed to classes in January or sign up online! Although there will be no classes December 23-January 2, the gym will still be open with the exception of Christmas Day and New Years day.  



WOD A
5 Rounds for time 
10 Single arm OH Squats - 5 per side
10 Shuttle Runs 
10 Mountain Climbers 

WOD B
5x5 Shoulder Press 

December 14 2012

We have Canyon School coming in at 11:00 today to do a CrossFit workout! Sue Milligan has been working with these kids once a week, showing them CrossFit.  They are really excited to come to a "real" gym and do the workout.  I chose "Fight Gone bad" as the workout.  If you get a chance to stop in and watch these kids please do so!! We will sub the rowing in the traditional workout with skipping.  Someday we will have more rowers and enough equipment to accommodate the masses.  Until then we thank you all so much for your support and dedication!

"Fight Gone Bad"
3 Rounds for reps with one min rest between rounds

Wall Balls
SDHP #75
Box Jumps 
Push Press #75
Skip 

There is a group of us hitting this workout at noon as well so feel free to join in! 

December 13 2012

Great job to all of you that did the Filthy Fifty today.. it was a killer! If anyone missed it maybe you can make it up Saturday before the team WOD? 

For Tomorrow; 
A) Split Jerk 6x3

B) 10 Min AMRAP
10 Pistoils -5 Per leg 
10 Ring dips 
10 Toes to bar