DSC_0661

Workout of the Day, 3.27.13

INTRO to OLY, with Erin, 430pm, 530pm, 630pm. David, flippin’ tires in Strongman class. How to flip a tire correctly. NEURAL RECHARGE DAY!  Think fast all day today and you’ll do well on the first day of the CrossFit Open!  The WOD gets announced tonight at 8pm and it’ll be what we do tomorrow in […]

run

Workout of the Day, 3.20.13

INTRO to OLY, with Erin, 430pm, 530pm, and 630pm. FOUNDATIONS, with Greg, at 530pm. ROWING, with Greg, at 630pm. NEURAL RECHARGE DAY!  Think fast all day today and you’ll do well on the first day of the CrossFit Open!  The WOD gets announced tonight at 8pm and it’ll be what we do tomorrow in our […]

DSC_0248

Workout of the Day, 3.13.13

FOUNDATIONS, with Greg, at 530pm. NEURAL RECHARGE DAY!  Think fast all day today and you’ll do well on the first day of the CrossFit Open!  The WOD gets announced tonight at 8pm and it’ll be what we do tomorrow in our Workout of the Day sessions! Also, please remember that the Oly classes are on […]

DSC_0358

Workout of the Day, 3.6.13

INTRO to OLY, with Erin, 12pm, 430pm, 530pm, 630pm. FOUNDATIONS with Erin, 730pm. (We’ll be working on the Deadlift and the Overhead Squat!) New member, Max, fighting to get to the top of a pull-up! WORKOUT OF THE DAY: NEURAL RECHARGE DAY!  Think fast all day today and you’ll do well on the first day […]

Saturday 10/13/12 Rowing

Week of 10/8

Monday & Tuesday Running – 400m TT, Rest 5:00 then 4×400 @ 75% of TT pace Rowing – EMOM 15 mins, row 150/100m at fastest pace possible at the following SPM: 18, 20, 22, 24, 26, 28, 30, 32, then you choose your stroke rate Wednesday & Thursday Running – 800m TT, rest 5:00 then […]

Wednesday, 8/22/12

CROSSFIT ENDURANCE (Running) with Liz at 630am. CROSSFIT ENDURANCE (Rowing) with Liz at 530pm. FOUNDATIONS with Liz at 630pm. GYMNASTICS with Sammy at 730pm. <—- pistols work today… go if you can’t do ‘em! HYBRID OLY with Erin from 9-11am INTRO TO OLY with Sammy from 530-730pm. due to our recent Elements schedule there is […]

Wednesday, 7/20/11

There’s RUNNING SCHOOL tonight and the lovely Liz Edmonds just returned from talking with Romanov himself.  Don’t you wanna know what she learned???  Show up Wednesday night at 530pm!  Here’s the WOD: 4-8×400, rest 1:30 mins. in between repeats, hold between 3-5 secs. Don’t forget to mark your calendars for Sunday the 28th of August… […]

Wednesday, 7/13/11

There is no RUNNING SCHOOL tonight.  But there is a Competitor’s Meeting at 730pm.  If you’re interested in competing in the CrossFit community, please attend! Mobility: Resetting the Shoulders, 10 minutes. Dynamic Warm-up: learn the movements! Neural Recharge “Fight Gone Bad”: 3 Rounds for 1 minute MAX POWER of EACH REP at each station: VERTICAL […]