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.




























































































































































































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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