Sunday, May 27, 2012

Always have spotters on your heavy bench sets.

• Upcoming Events:
  June 9th - SEMINAR: Stretching with Jane
  June 30th - EVENT: 400m Sprints

• Saturday time change starting June 2nd:
  8am - Yoga
  9am - CrossFit
  10am - Open Gym

• CrossFit Basics:
  Monday @ 8am starts June 4th

Saturday, May 26, 2012

80 pound front squats? No problem for Wanda.

• Warm Up
• Strength Work (DELOAD 5R@60%)
• AMRAP in 8 minutes of:
  4 Snatch (95 pounds)
  8 Pushups
  12 Double Unders
• Practice: Chinups

Friday, May 25, 2012

Everyone loves running with sandbags. ;)

• Warm Up
• Strength Work (DELOAD 5R@60%)
• Run 2.5km
• Practice: Chinups

Thursday, May 24, 2012

Trouble?

• Warm Up
• Strength Work (DELOAD 5R@60%)
• AMRAP in 12 minutes of:
  200m Run
  5 Front Squats (115 pounds)
• Practice: Chinups

Wednesday, May 23, 2012

Squats keep you strong and healthy.

• Warm Up
• Strength Work (DELOAD 5R@60%)
• "Grace"
  30 Clean & Jerk (135 pounds)
• Practice: Chinups

Tuesday, May 22, 2012

Stephanie's favorite lift is the deadlift.

• Warm Up
• Strength Work (DELOAD 5R@60%)
• AMRAP in 10 minutes of:
  6 Burpees
  12 Kettlebell Swings (2 pood)
• Practice: Chinups

Monday, May 21, 2012

Dylan trains hard for the next season of Rugby.

• Warm Up
• Strength Work (DELOAD 5R@60%)
• 5 Rounds of:
  10 Chinups
  400m Run
• Practice: Chinups