We have a couple more new CrossFit.com workout this week on Tuesday and Thursday. Friday will continue as a snatch day. Monday will continue to be back squat day, This is our second week of the current program. It’s always a bit of a learning curve for how these programs go, with for how the athlete responds and how it works in a class setting. Here’s how it will go: We will have a 20 minute clock. In the first 12 minutes, build to a heavy set of 3 back squats for the day. Use sets of 3 to build to your heavy set of 3. Do your set no later than 12 minutes into the time clock. Then, you will drop weight to 70% of your 1RM, and perform 3 sets of 5 backs squats. 2:30 minutes rest between each set and we should finish in time, with a...Read more

Get signed up if you want to go upside down on Sunday at 10! Not really an upside down person? Come on anyway – we love to modifications! Workout of the Day from .com AndiFor time: 100 hang power snatches100 push presses100 sumo deadlift high pulls100 front squats ♀ 45 lb. ♂ 65 lb.Read more

The Open is coming -( I am not going to stop telling you) which means we have some theme weeks headed our way. One of my favorites was “Sh%^t that Don’t Fit.” I thought I would refresh your memory:) Get signed up for weightlifting seminar tomorrow and the gymnastics(hand stands and ring stuff) seminar on Sunday. Workout of the Day Strength 2 Position Snatch 5 sets of 2 Position SnatchAbove the Knee & Below the Knee Conditioning DB Fury AMRAP 55 DB Hang Snatch, R5 DB Hang Snatch, L5 DB Front Rack Thruster50/35Read more

Lots of good stuff this weekend: Friday night weightlifting with Denny @ 6:30p Gymnastic skill class on Sunday @10a Saturday is my birthday – I don’t do birthday workouts unless seriously pressed. But there is a nasty clean & jerk/ring muscle up workout from the main site I am looking to do… Remember how much you like being judged?? If you haven’t had this experience yet, get ready! The Open is coming. Workout of the Day Work 30/Rest 30Min 1-8 DoubleundersMin 8-16 Calorie RowMin 16-24 Burpees to touchThe order performed does not matter. Just do all 8 rounds of 1 movement, then move to the other.Read more

Workout of the Day “2007” Row 1 KFive rounds of:25 Pull-ups7 Push Jerk 135/95Read more