Saturday December 30

WOD

"Ricky"

20 min AMRAP
10 Pull-ups
5 Deadlifts 225/185
8 Push Press 135/115

Friday December 30

Warm up

Front squat
1-1-1-1

WOD
Nancy
3 rounds
400 meter run
15 Over head squats 95/65

Bonus
Fitness challenge starts Monday.

thursday December 29

Warm up

Shoulder Press
3-3-3

WOD
5 rounds for time
10 Ring dips
15 Push ups
30 Double unders.

Bonus

Wednesday December 28

Warm up

Deadlift 2-2-2-2-2
Row 500 meters
Squat Clean 1-1-1-1-1
Row 500 meters

Bonus

Tuesday December 27

Warm up

Push Jerk
3-3-3-2-2

WOD

10 min AMRAP
15 Ball Cleans
30 situps

Rest 2 mins

As many Wallballs that you can do in 5 mins.

Bonus

We hope everyone had a great Christmas.  We look forward to starting our next fitness challenge.  We will have details Friday.  On that note we have a winner for our last fitness challange,  It was Corey!!! She increased her workout by 103 reps. 

Monday dec 26

Closed today.

See ya tuesday.

Friday Dec 23

Warm up

Snatch 1-1-1-1

WOD
DIRTY THIRTY

30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders


Bonus :

Thursday December 22

Warm up


Thrusters
3-3-2-2-1-1

WOD
12-11-10-9-8-7-6-5-4-3-2-1
Push ups
Squats
Grasshopers
1 Wall Climb between each set.

Bonus

We will be closed Saturday and Monday for the Holidays. 

nice back squat Brett!!!

Wednesday December 21

Warm up

Crossfit Total.

1 rep max
Shoulder Press
Deadlift
Back Squat.

Bonus

Tuesday December 20

Warm up

Front Squat
2-2-2-2

WOD
Tabata
20 seconds of work followed by 10 seconds of rest for 8 rounds of the following exercises.

Hang Power Cleans 95/65
Push Press 95/65
Lunges
Burpees

Bonus

We will not be opened Saturday December 24th. 
Friday we will announce the winner of our first Fitness Challenge. 
More details to come for our fitness challenge in January.

Monday December 20

Warm up

Overhead Squats
3-3-3

WOD
20 Pullups
30 Kettlebell swing
40 Double Unders

Bonus

Friday December 16

Warm up

Back Squats
1-1-1-1

WOD
Surprise WOD!!!!

Come ready to sweat!!!

Bonus

Final weigh in will take place today. 

Thursday December 15

Warm up

With a continuous clock running do 1 pullup the first minute two the second and so on.

Hang Power Cleans
3-3-3-3-3

Bonus

We have a final weigh in for our 3 month fitness challenge, on Friday.
Details for our next challenge are coming. 

Wednesday December 14

Warm up

10 mins to get 3 rep Squat Snatch.


WOD

15 min AMRAP

20 Lunges
25 Wall balls
30 Sit ups

Bonus

Tuesday December 13

Warm up

Dead lifts
2-2-2

5 rounds for time
15 Sumodeadlift high pulls
15 Thrusters.

Bonus

Great Kettlebells Ladies.

Monday December 12

Warm up

Push Jerk
3-3-3-3-3


WOD
2 mins of Kettlebell swings
2 mins of burpee Boxjumps
2 min of Push Press
2 min Ball Cleans
Rest 2 mins Repeat

Bonus


Bonus
We will have our Final Weigh for our fitness challenge on Friday so eat good this week and work hard  to get a few extra pounds down.
We will start a 30 day challenge on January 1.  More details to come.

Saturday December 10

WOD

5 Rounds for time

15 Dips
15 Boxjumps
15 Lunges.

Row 500 meters of Run 400.

Created by Joy and Camie!!!!  The picture doesn't do it justice.  We have a kettlebell, 2 medicine balls, a boxjump, pullup bars, Rings and a climbing rope.  Best Crossfit gym ever.

Friday December 9

Warm up

10 mins to get 3 rep max Back Squat.

WOD
"Angie"
100 Pullups
100 Push ups
100 Sit ups
100 Squats

Bonus

Remeber you can scale this workout. 

Thursday December 8

Warm up

Power Snatch
2-2-2

WOD
100 Double Unders
20 Push Press
75 Kettlebell swings
20 Push Press
100 Double Unders

Bonus
http://www.crossfit.com/journal/library/55_07_snatch_positions.pdf

Kesli practicing Handstands.

Wednesday December 7

Warm up

Deadlifts
3-3-3-3

Push Press
2-2-2-2

Row 2k.

Bonus
http://www.youtube.com/watch?v=h6oQLMcTGTo.  Great Video on the push press.

Tuesday December 6

Warm up

Front Squats
1-1-1-1-1

WOD
12 min AMRAP

30 situps
20 Wallballs
10 boxjumps

Bonus

We have Punch Pass cards 10 visits for 25 dollars.  What a great Christmas gift.  In January they will be 45 dollars, so tell your friends.

Monday December 5

Warm up

3 sets of 3 Muscle ups

WOD
"Fran"
21-15-9
Thrusters 65/95
Pullups

Bonus
http://www.youtube.com/watch?v=dL_fYbPslKw&feature=related

Saturday December 3

WOD
"Nutts"

10 Hand stand Push ups
15 Deadlifts 250#
25 Boxjumps
50 Pullups
100 Wallballs
200 Double Unders
Run 400 Meters with 45# Plate.

This Workout can be scaled.  So come have some fun.

Friday December 2

Warm up

10 mins to get 1 rep max on Clean and Jerk.

5 rounds for time.

5 Pistols on each leg
15 Sumo deadlift High Pulls
25 Ball Cleans

Bonus

http://www.youtube.com/watch?v=oylx0Up7nG8&feature=related
Great well soon Andrea!!  Andrea had her apendix removed, so we want to wish her a speedy recovery.

Thursday December 1

Warm up

Shoulder Press
3-3-3
Thrusters
3-3-3-3-3

Bonus

http://www.youtube.com/watch?v=jzFgLf8CC1Y&feature=related

Wednesday November 30

Warm up

Push Jerk 1-1-1-1

WOD
5 min AMRAP
10 Front Squats
10 Burpees
rest 1 min
5 Min AMRAP
10 OHS
10 Pullups
Rest 1 min
5 min AMRAP
10 Push Jerks
10 Lunges

Bonus
http://www.youtube.com/watch?v=Yl53kPn_YXU&feature=related

Tuesday November 29

Warm up

Deadlifts
5-5-5

WOD
21-18-15-12-9-6-3
Wall ball sit ups
HangPower Cleans 115/85

Bonus

http://www.youtube.com/watch?v=VQtwaPoK-UM Check out our Mobility Wod for tomorrow.
Great picture of Jamie doing turkish getups.  She is leaving back to Alaska on Monday, we will miss her.
http://www.youtube.com/watch?v=FrB_XcYXG5k&NR=1

Monday November 28

Warm up

10 mins to get 3 rep max weight Power Snatch.

WOD
5 Handstand Push ups
10 Push Press 135/95
15 Knees to elbows
20 Boxjumps
25 Kettlebell swings
30 Wall balls
25 Kettlebell swings
20 Boxjumps
15 Knees to elbows
10 Push Press
5 Handstand Push ups.

Bonus 

I hope every one had an amazing Thanksgiving break.  Lets work hard for the month of December.  We will have our final weigh in right before Christmas break for our fitness challenge.  Everyone is doing amazing, we just really need to focus on what we are eating.
http://www.youtube.com/watch?v=q0Elx93duAA.  Great video to watch.  We want to add some mobility into our warm up.

Friday Novemeber 24

Work out to be done at home.

6 rounds
30 secs of  squats
30 secs of burpees
30 secs of Double Unders or Tuck Jumps
30 secs of dips on box.
1 mins rest.

Or
Run a 5k.

This would be a fun one to get the kids involved.  Tuck jumps are jumping bringing the knees to chest,while wrapping arms around knees.
Hope everyone had an awesome Thanksgiving.  Now lets get back to work and burn off some pie.
Post results.

Happy Thanksgiving!!!!

Wednesday November 23

Warm up

Dead lifts
1-1-1-1-1-1-1

Row 1k

Bonus

Enjoy your Thanksgiving Holiday.  Remember to make good choices as your serving your plate.  And find something active to do while the food is cooking, maybe a turkey bowl, a hike or play in the back yard with the kids.

I will post a workout Friday that can be done at home.

Tuesday November 22

Warm up

Back Squats
3-3-2-2-1-1

WOD
'Whittman'
7 Rounds for time
15 Kettlebell Swings (35/44)
15 Cleans (65/95)
15 Box Jumps (20/24')

Bonus

Corey is rocking the workouts. 
http://crossfitcle.com/2008/02/learning-to-clean.html  Watch this video.  We will be doing lots of cleans today.

Monday November 21

Warm up

Push Press
3-3-3-3

WOD
3 rounds for time

50 situps
40 Jumping Pullups
30 Squats


Bonus

Remember this week.  We will be open M-W, Wednesday night 8:30 pm -Saturday we will be closed due to Thanksgiving.  We will still post workouts that can be done at home for anyone interested.
Also please note the changes to schedule.

Saturday November 19

Warm up

WOD
10 rounds for time.
Farmers carry.
Weighted lunges 20
Turkish get ups 10 each arm
Vertical Jumps 10.

There will be a few changes to the Schedule so please make note.  Tues and Thursday 5:30 pm classes will no longer be held. as well as Friday 8:30 pm.  Teen classes will now be held Tueday and Thursday at 5:45.
We are also adding a weekly Basic Movement Class, Tuesdays at 7:30pm.  This class has a cost of 25 dollars each time you choose to attend it.  I recommend everyone attend at least once.  We spend 1 hour on different movements and really perfect your form.   You will need to sign up for this class in advance, so there will be a sign up at the gym.
When there is more interest we will bring back a Tuesday and Thursday evening class, but for now Monday Wednesday and Friday are still on.

Friday November 18

Warm up

Practice one arm snatch.  3 reps on each arm 5 rounds.

WOD
100 Burpees for time.
Every time you break up the burpees 15 air squats.

Bonus.

Bonus

http://www.mobilitywod.com/.  This website has some great stretch's.  I would encourage everyone to check it out.  We will be trying alot of these movements out.

Thursday November 17

Warm up

Clean and Jerks.
1-1-1-1-1-1-1

Bonus.

Due to Thanksgiving next week we will be closed Thursday, Friday and Saturday.

Wednesday Novemeber 16

Warm up

with a continues clock do 1 hang power snatch the first min, 2 the second min for 10 mins.

WOD
15 min AMRAP

9 Deadlifts 155/115
12 Push ups
15 Wall Balls

Bonus
http://myathleticlife.com/2011/11/strength-endurance-both/. 
Great week of workouts.  Everyone is getting so strong and improving so much. 

Lets see more posting.  I want to challenge everyone to post today.

Tuesday October 15

Warm up

Shoulder Press
5x5

WOD
5 Rounds for time
25 Ball Cleans
15 Knees to elbows

Bonus

Monday November 14

Warm up

10 mins to get 1 rep max on the front squat

WOD

21-15-9

Boxjumps
Kettlebell Swings
Pullups

Bonus.

Friday October 11

Warm up

 Thrusters
3x3

WOD
20 min AMRAP
11- Overhead Squats
11- Lunges
11- Dips

Happy 11-11-11.

Bonus

http://athletic-therapy.com/2011/11/03/8-reasons-why-women-should-crossfit/
Remember no 6:30 class tonight.



1 pound of fat (yellow) vs 1 pound of muscle ( red).

The girl pictured above is Miranda Oldroyd.  She taught my cerification and I have watched her compete at sectionals.  I want to be like her when I grow up.




























































































































































































/

Thursday November 10

Warm up

Power Cleans
1-1-1-1

WOD
Annie
50-40-30-20-10
Double Unders
Sit ups

Bonus
Everyone did great on the Crossfit total.
This is our 6 am class doing the broom stick mile.
http://www.youtube.com/watch?v=mCUmi2oqlvA  Watch the power clean.

Wednesday November 9

Warm up

Crossfit Total
1 rep max weight of the following
Push Press
Deadlift
Back Squat

100 squats every time you break them up 15 grasshopers.

Bonus
Welcome Andrea.
http://stronglifts.com/how-to-deadlift-with-proper-technique/

Tuesday November 8

Warm up

Push Jerks
2-2-2-2

21-18-15-12-9-6-3
kettle bell swings
situp ups with a 25# plate
Ball slams

Bonus
Gotta love the wall sits.
http://www.youtube.com/watch?v=1yHjnfABvhw&feature=player_embedded  this is a fun video of jumproping by Buddy Lee.

Monday November 7

Warm up

Deadlifts
3-3-3

WOD
3 Rounds for time
10 Handstand Push ups
17 Squat Snatch 75/45
11 Chest to bar Pullups

Bonus

So this week we want you to post recipes that are paleo or zone friendly.    I hope every one is still trying to improve there eating every day.  Do it for your self because you deserve it.
Friday 6:30 class is cancelled this week, but 8:30 is still on.
Keep bringing in those friends they get a week free to try it out.

Saturday November 5

Warm up


WOD
"Fight gone bad"  (sort of)

1 min at each station for 3 rounds, with a 1 min rest after each round.
Burpees
Situps
Push Presses
Row
Back Extensions.

Bonus
Great Job Val,  Val has been coming for 3 weeks now and is doing amazing.  We are so glad she is part of our crossfit family.
Thanks to Joy, Corey and Val for bringing in a friend.  We will be holding our drawing on Monday.  You can still bring in a friend for a week free.
We also want to welcome Andrea who signed up this week.

Friday November 4

Warm up

Thrusters
3-3-3-3-3

WOD
10 rounds for time
5 Sumo deadlift high pulls
10 Kettle bell swings

Bonus
I know everyone has been really sore this week.  Please make sure to spend the first 5 mins of class rolling out sore muscles.

Thursday November 3

Warm up

10 mins to get your front squat max 2 reps

WOD
10-9-8-7-6-5-4-3-2-1
Push ups
Hang Power Cleans 115/95
Box jumps.

Bonus

Tuesday November 2

Warm up

Squat Cleans
1-1-1-1-1-1-1

1000 meter row for time

Bonus

Tuesday November 1

Warm up

Shoulder Press
3-3-2-2-1-1

WOD
7 min AMRAP
5 Pullups
10 Wallballs
Rest 2 mins
7 min AMRAP
5 Deadlifts 225/165
10 Lunges

Bonus

Ericks 405# Deadlift.  
Don't forget to weigh in today.

Monday October 31

Happy Halloween

WOD  "Broom Stick Mile"
This workout is to be performed with a bar or pvc pipe
25 Back Squats
25 Front Squats
25 Overhead Squats
run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerks
run 400 meters
50 Hang Squat  Cleans
run 400 meters
50 Hang Power Snatch
run 400 meters

HAPPY HALLOWEEN!!!
.

A few notes:  Our 7 am class starts today, November weigh ins are this week and Tonights classes are cancelled due to Trick or Treating.

Friday October 28

Warm up

overhead squats
2-2-2-2-2

WOD
5 Rounds for time
7 Squat Cleans 155#
14 Kettle bell swings

Bonus

Thursday October 27

Warm up

Deadlifts
10 mins to get your 3 rep max.

2 mins of lunges

Push press
10 mins to get your 3 rep max

2 mins of burpees.

Bonus
ttp://journal.crossfit.com/2011/07/why-use-a-training-log.tpl

Wednesday October 26

Warm up

Back Squats
3-3-3-2-2-1

WOD
3 rounds for time.

40 double unders
30 situps
20 med ball cleans
10 Hand stand push ups

Bonus

http://www.diet-blog.com/08/six_reasons_to_keep_a_food_diary.php

Tuesday October 25

Warm up

With a continuous running clock for 10 mins
add one clean and jerk each minute so 1 the
first minute 2 the second and so on.

WOD
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 squats

Bonus

I want to challenge everyone to post today.  Post your breakfast, lunch ,dinner and any snacking.  Dont leave anything out.  I want everyone to really stick with it this week, so this way you will be accountable.
Sorry no pictures this week my computer is having problems.

Monday October 24

Warm up

10 mins to get max weight of Front Squats 1 rep.

WOD
4 rounds
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls.

Bonus

http://www.marksdailyapple.com/definitive-guide-grains/
Thanks to those who brought friends this week, we are extending the drawing one more week so bring in those friends.  They will recieve a week free. 
Remember we have our monthly weigh in coming in November so try to stay on track this week.

Friday October 21

Warm up

Hang Power Cleans
3-3-3

WOD
21-18-15-12-9-6-3
Kettle bells swings
Lunges
Box jumps

Bonus
Please note Friday 6:30 and 8:30pm and Saturday morning classes are cancelled.  Find time to run a 5k this weekend!!
http://www.crossfit.com/cf-info/excercise.html.  Find time to watch some of the exercises and demo's on the main site.  You can learn so much.  Everyone is rocking it.

Thursday October 20

Warm up


Deadlifts
1-1-1-1

WOD
15 min Amrap
10 goblet squats
10 Med ball situps
10 push ups

Bonus
Remember you can still bring a friend this week.