Monthly Archives: January 2012

Friday January 13, 2011


5 Rounds

5 Power Snatch

20 Double Unders

180m Run w/weight plate

Wednesday January 11, 2011

The first 20 minutes of class was dedicated to practicing the Clean.  We weren’t focused on weight or any rep scheme but just working technique.



Wall Balls

Knees to Elbows

Kettlebell Swings

Tuesday January 10, 2011


5 Rounds

5 Ring Dips

10 Burpees

15 Air Squats

20 Sit Ups

Monday January 9, 2011

We started today with some 5 rep max deadlifts before we hit a modified Nancy.


3 Rounds

10 Overhead Squats

250m Run

Saturday January 7, 2011


Death by Push Press


With a continuously running clock perform one push press on the first minute, two push press the second minute and so on until you cannot preform the number of push presses in that minute.


After the wod we took 3 attempts at max unbroken pullups.  Lots of improvements on these and a special shout out to Jenn who not only got her first unassisted pull up but 2 in a row!

Friday January 6, 2011


Front Squat



4 Rounds

10 Kettlebell Swings

10 Box Jumps

Wednesday January 4, 2011


4 Rounds

5 Deadlifts

10 Handstand Push Ups

15 Toes to Bar

Tuesday January 3, 2012


10 minute AMRAP

8 Hang Power Snatch

10 Push Ups (hand release)


This was a sneaky workout that was very taxing on the arms because of the push ups.  That being said it’s very important to use proper technique on the snatches and get under the bar so that you can save your arms for the push ups.

Monday January 2, 2011

The first CrossFit day of 2012 kicked off in style with FRAN!




Thrusters 95/65

Pull Ups


After class the nutrition challenge was discussed and everyone was on board.  The main thing to remember with the challenge is to eat as clean as possible and to keep a food log of everything that you eat.  This will be interesting to compare to your workout log and see if your times improve with your diet.  If anyone has any questions about the nutrition challenge feel free to post them here or on Facebook, also if you have any good recipes feel free to share them!

Classes Resume Tomorrow!

Reminder that normal class schedule resumes tomorrow.  Hopefully eveyone had a wonderful and relaxing holiday but it’s now time to get back in the gym.  Details of our January nutrition challenge will be given tomorrow night at class so anyone that wishes to take part should try to make it.


Also a new Fundamentals course starts on Wednesday at 8 pm.  There are still spots available, so if you are interested shoot us an e-mail.


See everyone this week!!