Monday- 150302

  ***Reminder- get your scores for the Open and Affiliate Cup submitted before Monday at 5pm.  For the affiliate cup DON'T add in any bonus points for RX or Scaled. They will be added automatically. Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC…

Saturday- 150228

Open Wod 15.1 and 15.1a We will have a FREE workout for anyone interested in trying Crossfit today at 830am.  This is the perfect time to come see our facility, meet our coaches, and get a great workout for FREE. For our members, we will brief the Open workout at…

Friday- 150227

    Couple things for the open guys.  Please go to www.crossfit.com and click on the Crossfit games link to view all the details of Open Wod 15.1.  Also, please print off a copy of the scoresheet and bring it with you to the gym.  I will be programming the…
The Open is here folks, time to do work. Warmup: 3 rounds- 5 hollow inch worms (3 sec pause), 10 zombie walks, 20 mountain climbers 10 pvc passes 10 scapula push-ups Skill: 10 min EMOM -Even Min: 1 Hollow to Arch swing, 1 T2B, 1 C2B Pull-up, 1 Bar Muscleup…

Wednesday-150225

  Warmup: 20 step monster walk, 20 glute bridges, 20 step lateral walk, 10 ankle stretch each side, 20 banded squats WL: Back Squat- 4 sets of 2 @ 80% Conditioning: 3 Rounds AFAP -25 Double Unders, 12 Wallballs (20/14), 12 Pullups, 25 Double Unders -Rest 1 min Mobility: -2…

Tuesday-150224

Warmup: 20 step lateral walk, 20 Russian swings, 20 box jump step downs, 20 wallballs with 2 sec pause @ bottom (12/10), CJ warmup with Coach- empty barbell WL: Clean and Jerk 75/2, 80/1, 85/1, rest 90 sec Conditioning: 8 rounds -15 cal row or 12 cal Airbike AFAP Rest…

Monday-150223

The Champs Gym Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch,90/90,inner thigh, PVC passes,scapula push-ups, Snatch warmup with Coach- PVC WL: Snatch- 4 singles @ 85% Conditioning: AMRAP in 1 min: 8 Power Snatch (75/55), 6 Burpee Over Bar Rest 4 min Repeat AMRAP Rest 4 min…