Friday WOD 16 – 40 yd sprints 20 seconds rest between each sprint down and back on the turf is 1 New Member On-Ramp is tonight @ 7:30 WEEKLY CHALLENGE 2 MUSCLE UPS & 3 handstand push-ups Malachi 3:10 God promises immeasurable blessings if we do His will. He even challenges us to test Him–submit yours ... Continue Reading
Thursday (12 – 1 & 3 – 6:30) See what the pictures don’t tell you. Big thank you to Buz! FOCUS (12-1) SNATCH SNATCH GRIP SWEEP SNATCH GRIP PULL SNATCH OPEN GYM (3 – 6:30) You’re free to come in and use this time to make up missed WODs, work on skill development, etc. Dorothy would lik ... Continue Reading
Wednesday Helfer's Split Jerk WOD Split Jerk 1 – 1 – 1 – 3 – 3 – 3 Romanian Deadlift 7 – 7 – 7 What’s a Romanian Deadlift? Check out the National Strength & Conditioning Association’s analysis video and slideshow of the movement. New Member On-Ramp is tonig ... Continue Reading
Tuesday Bryan and his admirers Two days in a row AND I spelled your name right this time! WOD 7 Rounds, 20 minute time cap 5 Pistols, EAch leg 7 Dead Hang Pull-ups 10 GHD Sit-ups If you signed up and paid for the Paleo/Zone nutrition challenge, please get in touch with me and let me know the details, as I’m not ... Continue Reading
Monday WOD Brian Reynolds doing a muscle up. every minute on the minute for 7 minutes 3 Dead Lifts 2 Power Cleans 1 Clean WEEKLY CHALLENGE 2 MUSCLE UPS & 3 handstand push-ups For those who haven’t seen the results from the 2010 CrossFit Sectionals: Men: http://scores2010.crossfit.com/scoring/p/40/ Women: htt ... Continue Reading
Saturday WOD 1 Snatch per minute for 9 minutes and RACE // Partner Sled Pull, 40 yds for each pull, 4 Forward and 2 Backwards Try to find someone with the same body weight! One person rides the whole way then switch at the end of each pull. Today starts the Sectional Qualifier in Fort Mill for the 2010 CrossFit Games. ... Continue Reading
Friday WOD 3 Rounds for Time 25 Back Extensions 5 Overhead Squats (Rx is BW) 15 Knees to Elbows The goal on this WOD is scale in order to complete 3 rounds in less than 10 minutes. The New Member On-Ramp program continues tonight at 7:30. We’re working on the Deadlift & Sumo Deadlift High Pull tonight. If you fee ... Continue Reading
Thursday (12pm-1pm) Focus CLEAN Bar Sweep Bar Sweep High pull Clean Tonight at Blue (on Lady Street), Karen is hosting a Going Away Party for Rayna. She’s going to Texas for Army Officer Candidate School. Go Rayna! We’ll miss seeing your beautiful face! Orientation is tonight at 5:30 with Uncle Dan, w ... Continue Reading
Wednesday WOD Barbell Lunge 2 minute rest between each set 5 x 5 Tammy, we’re all looking forward to hearing your rhyming skills with this one… The New Member On-Ramp program continues tonight at 7:30. It’s not too late if any of your friends want to start CrossFit! Tonight we’re working on the ... Continue Reading
Tuesday WOD 17 minute cap, 3 Rounds for time 50 Double Unders 40 Dumbbell Thrusters 30 Pull-ups 20 24-inch Box Jumps 10 Knees to elbow Our New Member On-Ramp program kicked off to a great start last night. Special thanks to Uncle Dan & Brian A. for staying late and helping out! If new members come to your class, ta ... Continue Reading
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