Category Archives: blog

“Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Again Faster gives us another great Mic’d Instructor video this time on the Kettlebell Snatch. We did some kettlebell snatch practice in class a couple weeks ago. You should … Continue reading →

Apologies for the late post today. 30-20-10 reps of: Double Unders Kettlebell Swings, 1.5 pood Box Jumps, 21″ box This is a short one, a sprint. Go fast! Sleep! A couple weeks ago one of the morning classes got into … Continue reading →

5 rounds Deadlift, 15 reps Hang Power Clean, 12 reps Front Squat, 9 reps Push Jerk, 6 reps Use 135, 115, 95, or 75 pounds on a barbell, or dumbbells, a medicine ball, or a piece of PVC. Select a … Continue reading →

5 rounds Run 400m 50 Squats Where did our tire go? Some time between Suffer on Saturday and Sunday afternoon someone made off with our giant tire. They are free from most tire yards so we can get another one … Continue reading →

Saturday’s 9:00 A.M. workout will be at the gym starting tomorrow and for the rest of the fall and winter season. We had hoped to get one more park workout in but it looks to be cold and maybe rainy … Continue reading →

Dumbbell “Badger” 3 rounds of: 30 Dumbbell Squat Cleans, 40 lb dumbbell 30 Pull-ups Run 800 meters The normal badger is with a 95 pound barbell squat clean. In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia … Continue reading →

Front Squat 3-3-3-3-3-3-3 5 sets of 15 reps of push-press with 30 seconds of rest between sets. Attempt to only set the bar down during the prescribed rest. Try a weight with which you can accomplish this and next time … Continue reading →

Partner Row 5k. Switch places every 250 m. Do you enjoy our rowing workouts? Spend any time at the Concept2 website, the manufacturer of our rowers? They are big supporters of CrossFit and their website has some cool content. Learn … Continue reading →

“Daniel” 50 Pull-ups Run 400 meters 21 Thrusters, 95 lbs. Run 800 meters 21 Thrusters, 95 lbs. Run 400 meters 50 Pull-ups Today’s affiliate blog has all sorts of pregnancy and CrossFit links for you those of you in to … Continue reading →

Friday Deadlift 3-3-3-3-3-3-3 50 Burpees for time. Saturday 5 rounds: 10 Swings Lunge 30 ft. with KB Overhead 10 Thrusters Sprint 30 ft. Sprint 30 ft. Backwards Lunge 30 ft. with KB Overhead