Monthly Archives: July 2015

The CrossFit Games “Last year I didn’t go into it thinking I could hit the podium. This year I know I can.” —Michele Letendre We all support this wonderful Canadian sensation!! PREPARATION: 10 Shoulder Dislocates Chest Openers Hang from Pull … Continue reading →

PREPARATION: 2 rounds of the following: 25 Jumping Jacks 20 OHS with PVC pipe 15 Air Squats 10 Hollow Rocks 5 Clapping Push Ups STRENGTH: EMOM of Front Squats for 5 minutes: 1 set of 2 reps @ 50% 1 … Continue reading →

PREPARATION: Tabata Row (faster each set) Burgener warm Up STRENGTH: 6 sets of 3 reps of Hang Power Snatch @ 70% Met-Con WOD: The time cap for this workout will be 30 minutes today  “Bradshaw” 10 rounds of the following: … Continue reading →

“It doesn’t matter so much what you can force yourself to do for 6-12 weeks. What’s more important is what you can learn to make routine for the next 12 years.” Strengthadopolis And one more from Armi Legge Question: What … Continue reading →

Open next time on Friday, July 17 @ 6:15am

http://www.crossfitinvictus.com/blog/walk-before-you-can-run/ PREPARATION: 2 rounds of the following: 20 Sit Ups 16 Air Squats 12 Push Ups 8 V-Ups STRENGTH: 6 sets of 6 reps of Bench Press @ 70% Rest is only 45 seconds Met-Con WOD: 4 rounds of the … Continue reading →

PREPARATION: 10 Dead Bugs with KB or DB 10 KB Windmills each side 10 Sit Ups with Weight Plate at arm’s length 10 Goblet Squats STRENGTH: Every 2 minutes for 16 minutes (8 sets) of Back squats : 1 set … Continue reading →

Congrats to our awesome members, and now newlyweds, Andrea and Alyssa, for getting married on Friday night. The ceremony was truly unique! PLEASE NOTE: the gym will be open after the Wimbledon Men’s Final:) PREPARATION: 5 minute EMOM of: 10 … Continue reading →

PREPARATION: 15 Good Mornings 12 Inchworms 15 Back Extensions STRENGTH: 5 sets of 5 reps of Deadlifts @ 75%, 75%, 80%, 85%, 85% Met-Con WOD: REST exactly 90 SECONDS between rounds Round 1: 300 m row 10 Burpees, 10 double … Continue reading →

Gym will be closed tomorrow – sorry once again, but I am on the job…. I will be open Friday morning for sure:) I will be open Saturday morning for sure Message me if you are in need of a … Continue reading →