7.1.12

Closed/OFF

6.30.12

Closed/OFF

6.29.12

Open Gym 6am > 10am and 5pm > 7pm

6.28.12

Open Gym 6am > 10am and 5pm > 7pm

6.27.12

Open Gym 6am > 10am.

6.26.12

Open Gym 6am > 10am and 5pm > 7pm

6.25.12

Open Gym 6am > 10am and 5pm > 7pm

6.24.12

Closed/OFF

6.23.12

Closed/OFF

6.22.12

TGIF! Last scheduled WOD of the quarter! For time: 15 Deadlifts, 3 Handstand Push Ups, 12 Deadlifts, 6 Handstand Push Ups, 9 Deadlifts, 9 Handstand Push Ups, 6 Deadlifts, 12 Handstand Push Ups, 3 Deadlifts, 15 Handstand Push Ups. Rx'd weights = Women 155#, Men 225#. Scaling options: Reverse Wall Walk w/Push Up (1-3-5-7-9).

6.21.12

15-min AMRAP: 6 Clapping Push Ups, 9 Jumping Lunges, 12 KBS @ 35#/55#.

6.20.12

Row 2K Time Trial.

6.19.12

Compare to 4.2.12. For time complete: 21-15-9. Power Clean @ 75#/115#, Thruster @ 75#/115#.

6.18.12

Compare to 4.6.12. For time complete: 50 Pull Ups, 10 Burpees, 40 Pull Ups, 20 Burpees, 30 Pull Ups, 30 Burpees, 20 Pull Ups, 40 Burpees, 10 Pull Ups, 50 Burpees. Scale reps accordingly based on your fitness level. Ex: 25-5-20-10-15-15-10-20-5-25 or 15-3-12-6-9-9-6-12-3-15. Be smart and safe!

6.17.12

Closed/OFF

6.16.12

Open Gym 8am > 10am. Demo Workout 9am > 10am.

6.15.12

TGIF! If you completed "CrossFit Hope" last Saturday you have a pass. You can take the day off or come in and choose your WOD. For those of you that didn't complete "Hope", well here it is: 3 Rds FGB style @ Burpees, 75# Power Snatch, 24" Box Jump, 75# Thruster, C2B Pullups. Get some!!

6.14.12

For time complete: Row 1000-Meters, 300-Meter Farmer's Carry AHAP, 3 rounds of : 25 WBS & 25 Sit-Ups.

6.13.12

For time complete: Run 300-Meters, 150 Double Unders, 50 Air Squats, 10 Burpees, Run 200-Meters, 100 Double Unders, 35 Air Squats, 20 Burpees, Run 100-Meters, 50 Double Unders, 20 Air Squats, 30 Burpees.

6.12.12

Compare to 4.10.12: Push Press 3-RM. Beginners practice form and technique "from the floor" power clean + push press. Intermediate/Advanced work up to 3-RM. Try to increase weight from 4.10.12. WOD: 7-min AMRAP of 7 hand release push-ups, 7 DB/KB 1-arm push press Right, 7 DB/KB 1-arm push press Left (AHAP). Get some!!!

6.11.12

Clean 3, 2, 2, 1, 1, 1. Work up to a new 1-RM. Compare to 5.13.12, and 4.13.12.

6.9.12

"Hope" Three rounds of: Burpees, 75 pound Power snatch, Box jump, 24" box, 75 pound Thruster, Chest to bar Pull-ups. "Hope" has the same format as 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. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

6.8.12

TGIF - Guess what? It's time to push the Prowler again ;) **Reminder: No open gym hours Saturday, June 9. CrossFit For Hope is scheduled from 7:30am - 9am. Pre-registration required.**

6.7.12

For time complete: 50 KBS @ 16k/24k, 10 Toes-2-Bar, Sprint 200-M, 35 KBS @ 16k/24k, 20 Toes-2-Bar, Sprint 200-M, 20 KBS @ 16k/24k, 30 Toes-2-Bar, Sprint 200-M.

6.6.12

*Complete within a 25-min time cap. Wednesday Chipper: Row 1000-Meters, 30 HSPU, 30 TGUP (15L/15R) @ 20#/35#, 100 Double Unders.

6.5.12

"Running Cindy": Perform the CrossFit Benchmark WOD Cindy, 20-minutes AMRAP of 5 pull ups, 10 push ups, 15 air squats. On the top of minutes 5, 10 and 15 run 300-Meters. Score total number of completed rounds and partial rounds.

6.4.12

21-15-9 rep rounds for time of: Thruster, Sumo Deadlift High Pull, Burpee. Rx'd: 115lbs/75lbs. *Don't forget to register to participate in CrossFit For Hope, Saturday June 9 @ CFFM*

6.3.12

Closed/OFF

6.2.12

Open Gym 8am - 10am. Coaches available to assist with Muscle Up Progressions @ 8am. Olympic Lifting practice from 8am - 10am.