Daily Motivation: “Popeye has spinach. I have CrossFit.”
CrossFit WOD
“Cindy” Interrupted
– 5 Pullups
– 10 Pushups
– 15 Air Squats
– :30 Rest
Month: June 2013
Daily Motivation: “Pain is temporary. Quitting lasts forever.” -Lance Armstrong
CrossFit WOD
Find 1RM – 15:00
– Deadlift
EMOM – 10:00
– 2 TnG Power Cleans
– 4 Burpees
Daily Motivation: “Limitations only exist if you let them.”
CrossFit WOD
Eight Rounds w/ 2:00 Rest
– 2 Back Squat with 85-90% of last week 3RM.
Note: Same weight on each set. Emphasize bar speed.
Five Rounds
– 5 Strict Pullups
– 5 Single KB Press (each)
– 5 Weighted Step Ups (each)
Categories
2013-06-15
Daily Motivation: “Many of life’s failures are people who don’t realize how close they were to success when they gave up.” -Thomas Edison
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
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.
Categories
2013-06-14
Daily Motivation: “Let others be guides, not goals. You are your own unique person.”
CrossFit WOD
“Jackie”
– 1k Row
– 50 Thrusters (45#)
– 30 Pullups
Categories
2013-06-13
Daily Motivation: “It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard… is what makes it great.” -Tom Hanks, A League of Their Own
CrossFit WOD
Power Snatch
1-1-1-1-1-1
Categories
2013-06-12
Daily Motivation: “I think I can. I think I CAN. I THINK I CAN!”
CrossFit WOD
Twenty Rounds:
– :30 Run
– :30 Walk
Daily Motivation: “If you change nothing, nothing will change.”
CrossFit WOD
Five Rounds For Time:
– 21 KB Swings (24kg/16kg)
– 15 Burpees
– 9 Box Jumps (24″/20″)
– 4:00 Rest
Daily Motivation: “I don’t work out because I hate my body. I work out because I love it.”
CrossFit WOD
Six Rounds w/ 2:00 Rest
– 3 Back Squat @ 30X1
– Max Ring Dips @ 30X1
Four Rounds:
– 8 Rear Leg Elevated Split Squats @ 30X1
– 8 One Arm KB Row
Categories
2013-06-08
Daily Motivation (Weekend Edition): “CrossFit – the only sport where the loudest cheer is for the last to finish.”
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
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.