WoD 120810

Helen
3RFT
400m Run
21 Kb Swings
12 Pull Ups

Over the Past two days I have been stopped after nearly every class to answer questions about nutrition. Most have left wanting even more information

WOD 120802

Dead lift
1-1-1-1-1-1

3 RFT
20 T2B
20 Burpees
20 Kb Swings

WOD 120702

Only one class will be held On Wednesday the 4th
it will be at 9am come ready for some fun 

4pm Strength Snatch 6x2 Front squat 5x3 @ 80% Pull ups 5x5 Dips 5x5

CrossFit Classes Warm Up : Dynamic WU 3 x 10 T2B / 10 Push Ups/ 10 Pistols ( Scale to rolling pistols ) 20 Du

Met Con 5 RFT KB swing 10 reps burpee 15 reps Sit ups 20 reps

Little more than usual going on in the Warm Up today, and it will be that way for quite some time. What this means for you is that a few minutes late to class can actually put you a ways behind forcign you to ruch through the warm up in order to get caught up. That is not an ideal situation, those of you who went through the OnRamp program will be used to this type of schedule. For the past 6 month or so we have focused a whole lot on Mobility through static stretches ( Like couch and pigeon) and we will eventually come back to it, however we are introducing a little more strength and skill work into the Warm Ups for a while, so come in prepared for a change up to the normal flow of the class. This means it is up to you to take a little mroe responsibility for your own mobility. Simply adding it to your daily routine at home will continue improving your flexibility. if you are unsure of what to do just stick with the couch and pigeon stretches to keep the hips and low back mobile. and we will talk about more and different strategies for you to use in the gym.

WoD 120515

Lots of burpees this week, different variants from touching a target
to jumping over a bar to just getting feet off the ground
any you like more, or think are harder?

You have 2 minutes to complete
30 Air Squats
20 Push Ups
10 Pull Ups (strict)

use remaining time as rest
do 5 rounds any round not finished in 2 minutes counts as a penalty

after your final round and rest complete
21 Kb Swings
21 Box Jumps
21 burpees
21 sit-ups

then for each penalty do 7 HSPU and finish any unfinished reps

WOD 120511

Happy Birthday Alex This WoD is for you 

5RFT
11 push ups
19 Kb Swings
8 Pull ups
9 Front Squats

WoD 120417

4RFT
15 KB Swings
5 HSPU
15 Box Jumps


This Saturdays WoD.
Move Fox For time. In lieu of our normal Saturday Group Work out we will be helping Fox and his family move houses.
Let us know if you can be there because we will be having food together as well. Look forward to seeing you there