Join us today for a group WOD at 1030!

Have a great weekend and a wonderful holiday season!

Today’s schedule:  1230, WOD

WOD

Clean

3-2-2-2-1-1-1-1-1

Today’s schedule:  1230, WOD; 530, WOD

WOD

‘Nancy’

5 rounds for time

Run 400m

95/65# Overhead squat, 15 reps

Here is the schedule for this week:

Mon:  1230 (WOD), 530 (WOD)

Tues:  1230 (WOD)

Wed:  1230 (WOD), 530 (WOD)

Fri:  9AM (FitMom), 1230 (WOD)

Sat:  1030 (WOD), 1130 (Open gym)

WOD

‘Fight gone bad!’

In this workout you move from each of five stations after a minute.  This is a five minute round from which a one minute break is allowed before repeating.

3 rounds

Wall ball 20/15# ball to a 10/8′ target (reps)

Sumo deadlift high pull, 75/55# (reps)

Box jump, 20″ box (reps)

Push press, 75/55# (reps)

Row (calories)

The clock does not stop or reset between exercises.  On call of ‘rotate,’ the athlete must move to the next station immediately for a good score.  One point is given for each rep, except on the rower where each calorie is one point.

Join us today for a group WOD at 1030, all fitness levels welcome!

Open gym at 1130.

Have a great weekend!

Schedule for today:  9AM, FitMom; 1230, WOD; 530, WOD

WOD

‘Gwen’

15-12-9 rep rounds of:

Clean and jerk

Touch and go at the floor only.  Even a re-grip off of the floor is a foul.  Each foul is worth 5 burpees, to be done after the bar is set down after the last set.  No dumping.  Use the same load for each set.  Rest as needed between sets.

Schedule for today:  1230, WOD; 530, WOD

WOD

30 Muscle ups for time

If you can’t do muscle ups, do 120 pull ups and 120 dips

From CrossFit.com.

Today’s schedule:  1230, WOD

WOD

As many rounds as possible in 20 minutes of:

Run 400m

155/115# Deadlift, 21 reps

From CrossFit.com.

Here is the schedule for this week:

Mon:  1230 (WOD)

Tues:  1230 (WOD)

Wed:  1230 (WOD), 530 (WOD)

Thurs:  530 (Foundations)

Fri:  9 (FitMom), 1230 (WOD), 530 (WOD)

Sat:  1030 (WOD), 1130 (Open gym)

WOD

Overhead squat

3-2-2-2-1-1-1-1-1

Join us today for a group WOD at 1030, all fitness levels welcome!

Open gym at 1130.

Have a great weekend!

Today’s schedule:  9AM, FitMom; 1230, WOD; 530, WOD

WOD

3 rounds for time:

Run 100m

50 Squats

Run 100m

50 Push ups

Run 100m

50 Sit ups

Run 100m

50 Back extensions

From CrossFit.com.

Schedule for today:  1230, WOD; 530, WOD

WOD

‘Fran’

21-15-9 rep rounds for time:

95/65# Thruster

Pull ups

Today’s schedule:  1230, WOD

WOD

As many rounds as possible in 20 minutes of:

Squat clean 3/4 bodyweight, 15 reps

25 Double unders

From CrossFit.com.

Here is the schedule for this week:

Mon:  1230 (WOD)

Tues:  1230 (WOD)

Wed:  1230 (WOD), 530 (WOD)

Thurs:  530 (Foundations)

Fri:  9AM (FitMom), 1230 (WOD), 530 (WOD)

Sat:  1030 (WOD), 1130 (Open gym)

WOD

For time:

10 Handstand push ups

20 Pull ups

9 Handstand push ups

18 Pull ups

8 Handstand push ups

16 Pull ups

7 Handstand push ups

14 Pull ups

6 Handstand push ups

12 Pull ups

5 Handstand push ups

10 Pull ups

4 Handstand push ups

8 Pull ups

3 Handstand push ups

6 Pull ups

2 Handstand push ups

4 Pull ups

1 Handstand push ups

1 Pull up

From CrossFit.com.

Join us for a group WOD at 1030, all fitness levels welcome!  Note the new, later time.

Open gym at 1130.

Have a great weekend!

Schedule for today:  6AM, WOD; 9AM, FitMom; 1230, WOD; 530, WOD

WOD

Tabata ‘bottom to bottom’ squat

Run 1 mile

Clock starts for the run on rising from the last squat.

From CrossFit.com.

Today’s schedule:  1230, WOD

WOD

For time:

Row 1k

45# Thruster, 50 reps

30 Pull ups

Row 750m

45# Thruster, 25 reps

15 Pull ups

Row 500m

45# Thruster, 15 reps

9 Pull ups

From CrossFit.com.

Alicia finishing this year’s Turkey Trot in 24:37!

Schedule for this week:

Mon:  6AM (WOD), 1230 (WOD), 530 (WOD)

Tues:  4 (Cardio Kickboxing)

Wed:  1230 (WOD)

Thurs:  530 (Foundations)

Fri:  6AM (WOD), 9AM (FitMom), 1230 (WOD), 530 (WOD)

Sat:  1030 (WOD), 1130 (WOD)

WOD

For time:

20 inch box jumps, 50 reps

Rope climb, 3 ascents

55/35# Kettlebell swings, 50 reps

50 Sit ups

40/30# Dumbbell hang power clean, 50 reps

Run 800m

50 Back extensions

From CrossFit.com.

Today’s schedule:  6AM, WOD; 1230, WOD

Happy Thanksgiving!

WOD

3 rounds for time:

50 Wall ball shots, 20/15#

30 Situps

20 Pull ups

From CrossFit.com.

Here is the holiday schedule for this week:

Mon:  6AM (WOD), 1230 (WOD), 530 (WOD)

Tues:  4 (Cardio Kickboxing)

Wed:  6AM (WOD), 1230 (WOD)

WOD

‘Isabel’

135/95# Snatch, 30 reps for time

Join us today for a group WOD at 10, all fitness levels welcome!

Open gym at 1130.

Have a great weekend!

Schedule for today:  9AM, FitMom; 1230, WOD

WOD

For time:

 Run 800m

10 rounds of the couplet:

Knees to elbows, 10 reps

Hug a twinky, 10 reps

Run 800m

From CrossFit.com.

Today’s schedule:  6AM, WOD; 1230, WOD; 530, WOD

WOD

5 rounds for time:

25 Walking lunge steps

15 Burpees

5 Muscle ups

From CrossFit.com.

Happy Veteran’s Day!

Here is the schedule for this week:

Mon:  6AM (WOD), 1230 (WOD), 530 (WOD)

Tues:  4 (Cardio Kickboxing)

Wed:  6AM (WOD), 1230 (WOD), 530 (WOD)

Thurs:  530 (Foundations)

Fri:  9AM (FitMom), 1230 (WOD)

Sat:  10 (WOD), 1130 (Open gym)

WOD

Back squat

3-2-2-2-1-1-1-1-1

Join us today for a group WOD at 10, all fitness levels welcome!  Come find out what CrossFit is all about!

Open gym at 1130.

Have a great weekend!

Schedule for today:  6AM, WOD; 9AM, FitMom; 1230, WOD; 530, WOD

WOD

‘Chelsea’

Every minute on the minute for 30 minutes:

5 Pull ups

10 Push ups

15 Squats

Today’s schedule:  6AM, WOD; 1230, WOD; 530, WOD

WOD

‘Linda’

10-9-8-7-6-5-4-3-2-1 rep rounds for time:

Deadlift, 1.5 bodyweight

Bench press, bodyweight

Clean, 0.75 bodyweight

Here is this week’s schedule:

Mon:  1230 (WOD), 530 (WOD)

Wed:  6AM (WOD), 1230 (WOD), 530 (WOD)

Thurs:  530 (Foundations)

Fri:  6AM (WOD), 9AM (FitMom), 1230 (WOD)

Sat:  10 (WOD), 1130 (Open gym)

WOD

5 rounds for time:

225/155# Deadlift, 15 reps

15 Ring dips

From CrossFit.com.

Join us for a group WOD today at 10, all fitness levels welcome!

Have a great weekend!

Today’s schedule:  6AM, WOD; 9AM, FitMom; 1230, WOD; 530, WOD

WOD

‘Grace‘

135/95# Clean and jerk, 30 reps for time