Daily Motivation: “Attitude is everything…I cannot control what happens to me…but I can control how I react!”
CrossFit WOD
Five Rounds w/ 3:00 Rest:
– 8 Back Squat @ 41X1
– 8 C2B Pullups
– 200m Run
Four Rounds:
– 10 Barbell OH Lunges (95#/65#)
– 10 Double KB Rows
Daily Motivation (Weekend Edition): “You can’t spell CHAlleNGE without CHANGE. If you’re going to rise to the challenge, you have to be prepared to change.”
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Group WOD
First-timers get to WOD for free! Members should bring their friends to try us out.
Daily Motivation: “You are stronger than your excuses.”
CrossFit WOD
21-15-9 Reps For Time:
– Push Press (115#/75#)
– Box Jump w/ Step Down (24″/20″)
– 600m Run
Daily Motivation: “Whatever your 100% looks like – give it!”
CrossFit WOD
Clean Grip Deadlift
3-3-3 w/ 3:00 Rest
Power Clean
2-2-2-2 w/ 2:30 Rest
Clean & Jerk
1-1-1-1-1 w/ 2:00 Rest
Daily Motivation: “Yesterday, you said tomorrow. Just do it!”
CrossFit WOD
Work – 3:00
– 5 KB Swings
– 10 Pushups
2:00 Rest
Work – 3:00
– 5 Pushups
– 10 Air Squats
2:00 Rest
Work – 3:00
– 5 Air Squats
– 10 Situps
2:00 Rest
Work – 3:00
– 5 Situps
– 10 Burpees
2:00 Rest
Work – 3:00
– 5 Burpees
– 10 KB Swings
Daily Motivation: “Why would you want to do anything less than your best?”
CrossFit WOD
EMOM – 8:00
– 5 Ring Dips
EMOM – 8:00
– 3 Snatch Balances (95#/65#)
Two Rounds
– 2:00 Row for Meters
– 6:00 Rest
Daily Motivation: “Whether it’s a 15-minute mile or a 7-minute mile, it’s still a mile.”
CrossFit WOD
Four Rounds For Time:
– 50 Air Squats
– 400m Run
Daily Motivation (Weekend Edition): “Think positively. Exercise daily. Eat healthy. Work hard. Stay strong. Worry less. Dance more. Love often. Be happy.”
The gym is closed Friday (May 10) and Saturday (May 11) for Pound For Pound 2013. We will be setting up for the competition on Friday and running the event on Saturday at the Multiplex at Cramton Bowl. We will resume regular hours on Monday, May 13.
We’d like to invite you to join us for Pound For Pound on Saturday! Opening Ceremony starts at 7:35 a.m. on the football field. 275 athletes will be working out throughout the day. The final event will begin at 5 p.m.
Daily Motivation: “The reason why people give up is because they focus on how far they have to go instead of how far they’ve come.”
CrossFit WOD
EMOM – 20:00
Even: 1 Power Snatch + 2 Overhead Squats
Odd: 2 Power Clean + 4 Push Press
Daily Motivation: “The real workout starts when you want to stop.”
CrossFit WOD
Work 5:00 @ 85%
– Run
3:00 Rest
Work 5:00 @ 85%
– 5 Pullups
– 10 Pushups
– 15 Air Squats
3:00 Rest
Work 5:00 @ 85%
– Row
3:00 Rest
Work 5:00 @ 85%
– 10 Mountain Climbers
– 10 Russian Swings