5/29/2010

5/29 Sessions at 7,8,9,10,11 Deuces 35 reps of Thrusters 135/95 35 reps of HPC partition as needed then... 35 Ring Dips 35 Dead Hang Pullups partition as needed

5/28/2010

5/28 Sessions at 5.15,6.15,7,8.15,11,12,4.30,5.30,6.30

25 Kettle Bell Swings

Run 800 M

25 Wall Balls

25 Kettle Bell Swings

25 Burpees

Run 800 M

25 Kettle Bell Swings

5/27/2010

5/27 Sessions at 5.15,6.15,7,8.15,11,12,4.30,5.30,6.30 !!!!!!!!!!Team, many have asked for a later morning class. On a trial basis we are going to put on an 8.15 session. Depending on how this goes, we may not keep the duel sessions at noon. Back Squat 1-1-1-1-1 Beep Test

5/26/2010

5/26 Rest Day

Team, we will have an open gym session from 4-6 tonight.

Feel free to drop in and work on whatever ails you.

5/25/2010

5/25 Sessions at 5.15,6.15,7,11,12,4.30,5.30,6.30 Last done on 2/18 Angie 100 Pullups 100 Pushups 100 Situps 100 Squats Team, because of class sizes growing, we are no longer able to spend as much time explaining in detail complex moves such as the Power Clean and Push Jerk to newbies trying out the gym for the first time. Because of this, we have begun implementing a new policy. When you join the program you are required to meet for 2 private to semi private sessions to go over the basic moves of CrossFit to become more stable in your foundation. THIS DOES NOT MEAN THAT YOU CAN NOT BRING A GUEST!!!! We will simply scale the wod down to a managable level, but, once and if, they decide to join, we would like to meet to master the basics. We really do feel as though this is paramount in our little gym continuing to grow and become better. These moves can be complicated, and the program is more effective and rewarding when a solid basic understanding is grasped. Also, if you are already a member and would like to participate as well, feel free. Just contact me. Thanks guys!!

5/24/2010

5/24 Sessions at 5.15,6.15,7,11,12,4.30,5.30,6.30

Please note that we will now have an 11 and a 12 session at the noon hour

21 Squat Cleans, 9 Deadlifts 135/95

Run 400

15,15

Run 400

9,21

Run 400

5/23/2010

5/23 Sessions at 8,9,12,1,2

Workout A

From Shoulder to Overhead, anyway...20x @ your bodyweight

40 Burpees

Workout B From Shoulder to OH, anyway...30x @ 75% your bodyweight 40 Burpees .....................then................after a break, run a mile for time.