Lunges/KBS

Today’s Workout

1-10
Jumping Lunges & KBS

Advanced WOD

1-10-1
Jumping Lunges & KBS

Back Squats/Shoulder Press

Today’s Workout

Back Squats
5-5-3-3-1-1

Shoulder Press
5-5-3-3-1-1

Optional WOD

3 Rounds
25 Push-ups
25 Box Jumps

CrossFit Game Are Upon US

Tomorrow at 5pm CrossFit will be posting the first workout for the Open portion of the Games. The Open will last 5 weeks with a workout posted each week. Each workout will be posted on Wednesday at 5pm and competitors will have until Sunday at 5pm to submit their results. After the 5 weeks of the Open, 60 men and 60 women from the 17 different regions will be selected to make their way to their respected Regional event. All athletes are vying to make their way to the CrossFit Games held at the Home Depot Center, July 13-15.

Currently we have 5 members (Andy, Kay, Bob, Teddy and Alex) signed up for the Games and will start doing the Open WODs this week. I encourage our members to support these 5 any way we can. We will be posting weekly updates with their WOD results. Kill it you guys!

“March Madness” Nutrition Info

“March Madness” Nutrition Information

Run

Today’s Workout

Run 1 mile
Rest 3 min
Run 1 mile
Rest 3 min
Run 1 mile

Push Press/Box Jumps/Run

Today’s Workout

5 Rounds
10 Push Press
15 Box Jumps
200m Run

Deadlifts

Today’s Workout

Deadlifts
5-5-3-3-1-1

Optional WOD

2 min Plank Hold
2 min Max Rep Squats
2 min Plank Hold
2 min Max Rep Squats

Andy’s Birthday WOD

Andy’s Birthday WOD

2 Rounds
15 Pull-ups
19 Burpees
56 Double Unders

What’s with all these whiteboards?

As you have noticed there seem to be more whiteboards going up each week that include different workouts from our daily WODs. I know at times it can be a little confusing around the gym with people doing different workouts. I wanted to take the time to explain what the other whiteboards and workouts are being used for.

Firebreather WODs
The Firebreather workouts are being programmed by Alex to get himself and a few others ready for the CrossFit Games and for others who are looking to challenge themselves. If you are interested in doing one of the Firebreather WODs ask one of the trainers first.

Endurance WODs
This whiteboard is located behind rowers. These workouts are designed for anyone who planning on competing in an endurance event of any kind (run/bike/multi-sport event). There is a format to these workouts an anyone interested in doing the Endurance WODs should talk with a trainer.

Back Squats/Shoulder Press

Today’s Workout

Back Squats
5-5-3-3-1-1

Shoulder Press
5-5-3-3-1-1

Optional WOD

5 Rounds
6 Knees to Elbows
9 M. Climbers
12 Sit-ups