Category Archives: CrossFit

Warm Up # 18 For Time: 10-1 Pullups (strict if youv’e got them) Press 95 lbs So we had our girls Pulling some huge numbers yesterday. Every female who trains here can deadlift over 125 pounds! Jodi and Brenda Pulled 125 for triples, Erica Pulled 155 for a triple, Maressa pulled 205 for a tripleContinue reading “WOD Tuesday Septemer 22nd”

Warm up # 21 1. Deadlift 3,3,3,20 2. For Time: Run 200 meters 5 ring dips 5 burpees x 5 rounds

Warm Up # For Time: Row 1000 meters 135 back squat x 10 135 lb powerlean x 8 135 lb thruster x 6 x 4 rounds

Warm Up #  20 “Natasha” Pullups x 50 2 pood swings x 50 30″ box jumps x 50 Wall Balls x 50

Warm Up # 14 Overhead Squat 5, 10, 15, 20 Bench Press 3,3,3 Weighted Pullup 3,3,3

Warm Up # 5 “Time to Sweat” For time: 800 meter run 20 burpees 800 meter run 20 pullups 800 meter run 20 burpees 800 meter run 20 pullups

Thanks to everyone who came by the gym this past Saturday. It was a great time, with lots of delicious home made food, and a good social atmosphere. This is what I wanted my gym to be like guys, and because of you it is happening. I want to thank each and every one ofContinue reading “WOD Monday September 14th”

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # 16 Squat 225 x 8 Pullups x 12 x 5 rounds

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # 4 1. Snatch 1,1,1,1 2. For Time: Dumbell snatch   60/ 30 x 100

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # 99 “9er” For time: 9 pullups 9 air squats 9 push presses 45/33 9 Deadlifts 135/95  x9 rounds Anyone know who this is?