Monthly Archives: February 2014

Friday, February 28 Gym Open @ 6:45am

Workout 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok … Continue reading

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Thursday, February 27 Gym Open @ 6:45am

The CrossFit Open drops the 14.1 Workout Thursday night at 8:00 pm STRENGTH: 3 Power Cleans  EMOM for 5 minutes @ 85% rest 4 minutes max Hang Power Cleans @ 70% Met-Con WOD: 21-15-9-15-21 of the following: KB Swings Hand-Release … Continue reading

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Monday, February 24 Gym Opens at 5:30 pm

There is still time to sign up We will be doing Workout 14.1 next Monday night WARM-UP: run 2 laps Russian Baby-makers (uh-huh) 1 minute of burpees followed by 1 minute of jumping squats STRENGTH: Front Squats Every 90 seconds … Continue reading

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Friday, February 21 Gym open @ 6:45 am

STRENGTH:  3 Snatch Grip Deadlifts EMOM for 5 minutes 3 Deadlifts @ 75% EMOM for 5 minutes Met-Con WOD: 100 Air Squats 100 KB Swings 35/25 50 Wall Ball 50 Hollow Rocks 25 Pull Ups 25 Dips Every time you … Continue reading

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Success is based on mastery of the sport, getting stronger and showing up. Systems that fail seem to need to have candy, everyone feel good about themselves and no one getting bored. True success is understanding that the basics are … Continue reading

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Monday, February 18 Gym Open @ 5:30pm

In CrossFit, we talk about ‘midline stability’ – the ability to hold your ‘core’ in the correct position while your limbs , pelvis and trunk move. That correct position changes rapidly, but rigidity must be balanced with flexibility at the … Continue reading

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Sunday, February 16 after the hockey game:) 3:30ish

1. Warm-up: Complete 100 Wall Ball Shots in as few sets as possible: 2. STRENGTH  –  Back Squat Set 1 – 4 reps @ 70%… Set 2 – 3 reps @ 80% Set 3 – 2 reps @ 85% Set … Continue reading

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