CrossFit Eureka

Dean

Memorial Day is just around the corner…that means that it is time for Memorial Day Murph!  Monday, May 28, at 10, CrossFit Eureka will be hosting this event for a great cause.  Register your money here, and come down to CrossFit Eureka and pay your sweat to honor Lt Michael P Murphy, and all of our veterans!  You can also pay $35 the day of, all proceeds go to Memorial Day Murph.

This week’s schedule:

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

Tues:  1215 (Strength and mindfulness with Susan), 530 (Foundations), 630 (Open)

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

Thurs: 1215 (Strength and mindfulness with Susan)

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

Sat: 10 (WOD), 1130 (Open gym)

WOD

Deadlift

3-3-3-3-3

Come on down at 1130 for Open gym.

Have a great weekend!

Call to reserve your spot today!

Today’s schedule:  6AM (WOD), 1230 (WOD), 530 (WOD).

WOD

10 Muscle ups for time

Then…

Run or row 5k.

Amy

Come in today at 1215 for Strength and mindfulness with Susan!

Click to enlarge!

WOD today at 6AM, 1230, or 530!

WOD

5 rounds for time:

Run 400m

15 Pull ups

75/55# Overhead squat, 15 reps

From CrossFit.com.

Join us today at 1215 for Strength and mindfulness with Susan, Foundations with Dr. Phil Pritting ($10 admission), and 630 Open gym!

See you at the box!

Coming soon...

Here is the box schedule for the week:

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

Tues:  1215 (Strength and mindfulness with Susan), 530 (Foundations), 630 (Open)

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

Thurs:  1215 (Strength and mindfulness with Susan)

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

Sat:  1130 (Open gym)  There will be no 10AM group WOD this Saturday.

WOD

For seven rounds, working in intervals of 30 seconds of work followed by 10 seconds of rest, alternate between:

Squats

Situps

Push ups

From CrossFit.com.

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

Open gym at 1130.

Happy Mother’s Day!

Schedule for today:

6AM (Open)

1230 (WOD)

530 (WOD)

WOD

3 rounds for time of:

Row 500m

21 Burpees

Run 400m

From CrossFit.com.

Here is the schedule for this week:

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

Tues:  1215 (Oly lifting with Susan), 530 (Foundations), 630 (Open)

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

Thurs:  1215 (Oly lifting with Susan)

Fri:  6AM (Open), 1230 (WOD), 530 (WOD)

Sat:  10 (WOD), 1130 (Open gym)

WOD

‘Diane’

21-15-9 rep rounds for time of:

225/165# Deadlift

Handstand push ups

Join us for a group WOD at 10!  All levels welcome, come see what CrossFit is all about!

Open gym at 1130.

Happy Cinco de Mayo!

Flax milk, a good substitute for coconut or soy or regular milk! At Eureka Natural Foods.

Friday’s schedule:  6AM (WOD), 1230 (WOD), and 530 (WOD).

WOD

For time:

Run 1600m

50 Situps

50 Back extensions

Run 800m

25 Situps

25 Back extensions

Run 400m

15 Situps

15 Back extensions

From CrossFit.com.

Portia, Adrienne, and Meredith and AMY!

Join Susan, Nick, and/or Meredith today at 1215 for Olympic Weightlifting!  This informal get together workout has a focus on gaining proficiency in the snatch and the clean and jerk…

Adam and Taylor

Wednesday’s schedule:  6AM (Open), 1230 (WOD), and 530 (WOD).

WOD

5 rounds for time:

5 Muscle ups

10 Overhead squats

From CrossFit.com.

Cathy and Mark

It’s the first of the month!

Join us at 1215 for Olympic Weightlifting with Susan!

Foundations at 530, with Dr. Phil Pritting.  $10 gets you into this class.

Open gym at 630.

See you at the box!

Portia

Join us today at 6AM (Open), 1230 (WOD), or 530 (WOD)!  See you at the box!

WOD

21-18-15-12-9-6-3 rep rounds for time of:

Toes through rings

Wall ball 20/15#

Hug a twinky

Burpees

From CrossFit.com.

Schedule for today:

6AM (WOD), 1230 (Open), 530 (WOD)

WOD

‘Lynne’

5 rounds for max reps of:

Body weight bench press

Pull ups

Tomorrow, join Susan and Meredith for Olympic weightlifting.  They kick off a little after noon (like 1210 or 1215) and are there for an hour or so.  This is great practice for the snatch and the clean and jerk!

Amy

Olympic weightlifting with Susan, Nick, and/or Meredith at noonish (1210 is closer to when she gets there).  This informal workout get-together is a blast, especially if you need practice in the snatch and the clean and jerk!

Foundations class tonight at 530 with Dr. Phil Pritting!  $10 gets you into the class–don’t miss it!

Open gym at 630.

Here is the schedule for this week:

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

Tues:  530 (Foundations), 630 (Open)

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

Thurs:  Rest or use your key day

Fri:  6AM (Open), 1230 (WOD), 530 (WOD)

Look for reminders throughout the week!

WOD

5 rounds for time:

Run 400m

50 Squats

From CrossFit.com.

Schedule for today:  6 AM (Open gym), 1230 (WOD), 530 (Open gym)

WOD

5 rounds for time:

Push jerk, 10 reps

20 Knees to elbows

From CrossFit.com.

Dean

Come WOD today at 6 AM, 1230, or 530!

WOD

As many rounds as possible in 20 minutes of:

7 Deadlifts @ 150% Bodyweight

7 Pull ups

From CrossFit.com.

Foundations class tonight at 530 with Dr. Phil Pritting!  Bring $10.  Open gym at 630.

Join us for a free group WOD at 10!

Open gym at 1130.

Have a great weekend!

Nick

Here is the schedule for the week.  Look for reminders throughout the week.

Monday:  6 AM (WOD) 1230 (WOD) 530 (WOD)

Tuesday:  530 (Foundations) 630 (Open gym)

Wednesday:  6 AM (WOD) 1230 (WOD) 530 (WOD)

Thursday: Rest or use your key

Friday:  6 AM (Open gym) 1230 (WOD) 530 (Open gym)

Saturday:  10 AM Free WOD 1130 Open gym (trainer)

WOD

15-13-11-9-7-5-3-1 rep rounds for time of:

Handstand push ups

Ring dips

From CrossFit.com.

****Tuesday and Thursday this week Nick, Susan and I will be at the box continuing with an Oly cycle we started. If you would like to join us please do! We gather at 12:00 or a few minutes after and it runs about an hour with a cash out. This is pretty informal but very fun.-Meredith****

Come in to the group WOD at 10!  All are welcome.

Open gym at 1130.

Come check out the Foundations class, Tuesday night at 5:30!

Check out this article, by our very own CrossFit Games Open veteran, Cathy!

WOD

5 rounds for time:

Handstand walk 25 yards

50 Squats

From CrossFit.com.