Friday September 30

Warm up

WOD
"Mr Burns"
9 rounds
11 Overhead Squats. 11 Pullups, 11 Push ups.

http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/ght.  Great article on Paleo. Nutrtion kickoff, tonight at 6pm.  Bring a side to share.  Saturday at 8 am.  Kick off workout and weigh in

Thursday September 29

Warm up

Squat Cleans
5x5

200 meter sprint x 4 1 min rest in between.
http://www.mangosteen-natural-remedies.com/benefits-of-drinking-water.html  This is great article on drinking water and its benefits. 

Wednesday September 28

Warm up

WOD
2 mins of Squats
1 min rest
2 mins of  boxjumps
1 min rest
2 mins of  Shoulder Press
1 min rest
Repeat


Remember Friday night is our Nutrition kick off night.  6 pm at our house .  Bring a side to share we will provide meat,  kids are invited too.

We will also be adding a 7 am class in October.

Tuesday September 27

Warm up

WOD
15 min AMRAP
200 meter run
35 Double Unders


Back Squats 3x3

Friday Night is the Nutrition kick off at 6:00 at our home.  Saturday is the weigh in and Wod. 8am.

Monday September 26

Warm up

WOD

“DT”
5 rounds for time of:
12 Deadlifts (Men 155 lbs, Women 105 lbs)
9 Hang power cleans, (Men 155 lbs, Women 105 lbs)
6 Push jerks, (Men 155 lbs, Women 105 lbs)

Sweat  Angel

Enjoy rest day!!

Saturday September24

Warm up


WOD  Filtly Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

This will be a team WOD so come help out your team.

Friday September 23

Warm up

WOD
200 meter run
21 Thrusters
21 Pullups
200 meter run
15 Thruster
15 Pullups
200 meter run
9 Thrusters
9 Pullups.

We are starting our Weight Loss Challenge October 1st.  Go to this link for more info: http://www.crossfit.com/cf-info/start-diet.html.    Saturday October 1st we will have a weight loss kick off and the dreaded first weigh in.  It will last 3 months.

Congrats to Erick who made Lieutenant Commander.

Thursday September 22

Warm up + 200 meter sprints x2

WOD

4 rounds

 40 Double Unders
 20 Kettle Bell Swings

Rest 2 mins

Deadlifts 5x3

Megan doing her Sumo Deadlift High Pulls.  Please note the 6pm class has been changed to 6:30pm from here on out.  Thanks

Wednesday September 21

Warm up + 2 mins of Lunges.

Shoulder Press 3x3

Push Press 3x3.

Thanks everyone for making our first 3 weeks so successful.  Everyone is doing great.  We love to see everyones daily improvement.  Keep it up.

Tuesday September 20

Warm up

WOD
5 min AMRAP
5 Push ups
10 Situps
15 Squats

Rest 2 mins

5 min AMRAP
7 Burpees
7 Ball Cleans

Great Hip Extensions Corey aka Super Women.

Monday September 19

Warm up

WOD

3 rounds
400 Meter run
12 Push Presses
21 Box Jumps.

Rest day. Enjoy

Saturday September 17,

Warm up+ 1 min plank hold.

Team WOD

1 mile run
200 squats
200 kettlebell swings
200 back extensions
1 mile run.

This is to be completed as a team, so don't be afraid. 

Friday September 16

Warm up + Skill Front Squats

WOD
7 Rounds for time
10 Front Squats
10 Dips
10 box jumps.

Thursday September 15

Warm up + skill Hang Power Cleans

50 Wallballs,  everytime you break them up you do 10 burpees.
50 Pushups,    everytime you break them up you do 10 lunges.
50 Hangpower cleans  95/65,  every time you break them up you do 200 meter run.

Great job Amy and Joy on your jumpropes. 

Wednesday September 14

Warm up + 200 meter sprints x2

Wod

"Annie"
50-40-30-20-10
Double Unders
Situps.

Everyones deadlifts were awesome. 

Tuesday September 13

Warm up + 2 mins of Situps

Deadlift.
3x5.

Monday September 12

Warm up +400 meter run.
WOD
15 min AMRAP
200 meter run
10 ball cleans
10 push presses 95/65#

Rest day.

Saturday September 10

Warm up

WOD
10 Burpees
20 Box Jumps
30 Cleans 95#/65#
40 Sit-ups
50 Double Unders
40 Sit-ups
30 Cleans 95#/65#
20 Box Jumps
10 Burpees

Friday September 9

Warm up

WOD
5 rounds for time
40 double unders
30 boxjumps
20 kettlebell swings.

Please note Friday night classes are cancelled.  Clark will be teaching Saturday morning so come have some fun.

Thursday September 8

Warm up

WOD
4 rounds for time.
400 meter run.
20 air squats
10 sumo deadlift highpulls 75/55 #.

Great Job Marco and Jo.   Nice looking Cleans.

Wednesday September 7

Warm up +Skill of day, Cleans.

15-12-9-6-3
135 pound Power Cleans
Bar-facing burpee's.


The classes were so fun today, thanks everyone for coming and sharing the pain. 
Also keep up the post's, they are so fun to read.

Tuesday September 6

Warm up

WOD
Tabata
Wallballs, Pushups, lunges, dips.
Each excercise has 8 rounds of 20 seconds work, 10 seconds rest.

We had such a fun Labor Day WOD.  Thanks everyone for coming out.  We were really impressed with everyones deadlifts. 
Thanks for posting, it fun to see how everyone is doing. 

Monday Sept, 5

Group WOD at 8:00 am.

" Mr Joshua".
5 rounds for time.
400 meter run
30 situps/Ghd's
15 deadlifts 250#.

So1 Joshua Thomas Harris, 36, drowned during combat operations, Aug 30th 2008 in Afghanistan.
He is survived by his parents Dr Sam and Evelyn Harris, his brother Ranchor, and twin sister Kiki.

Remember Crossfit is completely scalable.  We look forward to seeing you in the morning!

Sunday September 4.

Rest Day!!


Enjoy your day of rest. 
Some of you expressed interested in doing a workout tomorrow, so lets do it.     We will have a group Wod on Monday @ 8am.  The workout will be announced tonight.  Just remember everything can be scaled.  We are going to post a tough workout but we will make it work for all fitness levels.
Thanks for all the post Saturday.

Saturday September 3,

Wod
Warm up
Skill: OH Squats

10 min Amrap  ( As many rounds as possible)

5 Push ups
10 Sit ups
15 Squats.

This work out can be scaled to 5 mins.

Everyone who can't make it on Saturday, make sure you post your results.
Thanks to everyone who came out and supported us tonight.  We are looking forward to starting up and we couldn't do it without you.  
Remember to read  "What is Fitness".  Go to this link  http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl  and get free download.