2013-09-30

2013-09-30

Daily Motivation: “I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” -Jack LaLanne CrossFit WOD If Good Front Rack and Bottom Position 1A) Squat Cleans Every 2:00 x 7: – 3 TnG Squat Cleans -or- 1B) Back Squats Every […]

2013-09-28

2013-09-28

Daily Motivation (Weekend Edition): “Losing weight is hard. Maintaining weight is hard. Staying overweight is hard. CHOOSE YOUR HARD.” 9:00 ~ 10:00 a.m. Open Gym Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do […]

2013-09-27

2013-09-27

Daily Motivation: “There are no shortcuts to any place worth going.” -Beverly Sills CrossFit WOD “Tabata Something Else” For Total Reps – 8 x :20/:10 Pullups – 8 x :20/:10 Pushups – 8 x :20/:10 Situps – 8 x :20/:10 Air Squats

2013-09-26

2013-09-26

Daily Motivation: “Suffering is the tuition one pays for a character degree.” – Richard M. Rayner CrossFit WOD EMOM – 24:00 – 1st: 5 Man Makers (with or without the squat) – 2nd: 10 Hollow Rocks/:20 Hollow Hold – 3rd: Rest Man Makers

2013-09-25

2013-09-25

Daily Motivation: “That which we obtain too easily, we esteem too lightly.” -Thomas Paine CrossFit WOD Five Rounds w/ Partner – 400m Row @ 80% 5:00 Rest Five Rounds w/ Partner – 400m Run @ 80%

2013-09-24

2013-09-24

Daily Motivation: “Some people dream about success. Others wake up and work hard at it.” CrossFit WOD Six Rounds w/ 3:00 Rest – :30 Wall Ball – :30 Pullups/:30 Burpees Note: Alternate Pullups and Burpees each round.

2013-09-23

2013-09-23

Daily Motivation: “Pullups and cleans and kettlebell swings – that’s what girls are made of.” CrossFit WOD If 1RM Deadlift is > 1.25 BW 1A) Hang Power Clean Three Rounds w/ 3:00 Rest -3.3.3 Hang Power Clean and 2A) Four Rounds w/ 4:00 Rest* – :30 Hang Power Clean – :30 Push Press or 1B) […]

2013-09-21

2013-09-21

Daily Motivation (Weekend Edition): “The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” -Anthony Robbins 9:00 ~ 10:00 a.m. Open Gym Current Members can come in to work on specific movements, particularly ones […]

2013-09-20

2013-09-20

Daily Motivation: “You are never too old to set another goal or to dream a new dream.” -C.S. Lewis CrossFit WOD Eight Rounds: – 5 KB Snatches (each) – 5 KB Clean and Presses (each) – 200m Run