15 Clean & Jerk (135/95)
15 Med Ball Sit Ups
400m Run
15 Clean & Jerk (135/95)
15 Med Ball Sit Ups
400 Single Jump Ropes
15 Clean & Jerk (135/95)
15 Med Ball Sit Ups
1/31/13
WOD for Thursday 1.31.2013
400m Row
15 Clean & Jerk (135/95)
15 Med Ball Sit Ups
400m Run
15 Clean & Jerk (135/95)
15 Med Ball Sit Ups
400 Single Jump Ropes
15 Clean & Jerk (135/95)
15 Med Ball Sit Ups
15 Clean & Jerk (135/95)
15 Med Ball Sit Ups
400m Run
15 Clean & Jerk (135/95)
15 Med Ball Sit Ups
400 Single Jump Ropes
15 Clean & Jerk (135/95)
15 Med Ball Sit Ups
1/30/13
WOD for Wednesday 1.30.2013
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
R.I.P. Sir.
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
R.I.P. Sir.
1/28/13
WOD for Monday 1.28.2013
For time:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High Pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs
at the start of each minute do: 4 Burpees
Congrats to Sarah J. who gave birth to a healthy baby boy named Owen on Friday 1.25!!! You're a Rockstar!!!
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High Pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs
at the start of each minute do: 4 Burpees
Congrats to Sarah J. who gave birth to a healthy baby boy named Owen on Friday 1.25!!! You're a Rockstar!!!
1/24/13
WOD for Friday 1.25.2013
"Fight Gone Bad"
3 rounds, 1 min per station, of:
Wall Ball (20/14)
Sumo Deadlift High Pull (75/45)
Box Jump (24/20)
Push Press (75/45)
Row
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
3 rounds, 1 min per station, of:
Wall Ball (20/14)
Sumo Deadlift High Pull (75/45)
Box Jump (24/20)
Push Press (75/45)
Row
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
WOD for Thursday 1.24.2013
800m Row FT
Tabata
Tire Hammer
Battle Ropes
Goblet Squats
Superman Holds
Sit Ups (reg./KB/Med Ball/GHD)
Tabata
Tire Hammer
Battle Ropes
Goblet Squats
Superman Holds
Sit Ups (reg./KB/Med Ball/GHD)
1/22/13
WOD for Wednesday 1.23.2013
16 Minute AMRAP
20 - Deadlifts (135/95)
10 - HSPU
20 - Floor Wipers (135/95)
10 - Russian Lunges (25/15)
20 - Deadlifts (135/95)
10 - HSPU
20 - Floor Wipers (135/95)
10 - Russian Lunges (25/15)
WOD for Tuesday 1.22.2012
FT
50 Kettlebell Swings (53/35)
100 Jump Rope Singles
10 Sit-ups
40 Kettlebell Swings
100 Jump Rope Singles
20 Sit-up
30 Kettlebell Swings
100 Jump Rope Singles
30 Sit-ups
20 Kettlebell Swings
100 Jump Rope Singles
40 Sit-ups
10 Kettlebell Swings
100 Jump Rope Singles
50 Sit-ups
50 Kettlebell Swings (53/35)
100 Jump Rope Singles
10 Sit-ups
40 Kettlebell Swings
100 Jump Rope Singles
20 Sit-up
30 Kettlebell Swings
100 Jump Rope Singles
30 Sit-ups
20 Kettlebell Swings
100 Jump Rope Singles
40 Sit-ups
10 Kettlebell Swings
100 Jump Rope Singles
50 Sit-ups
1/21/13
WOD for Monday 1.21.2013
PT Test
Max reps in 2 minutes of:
Push ups
Sit ups
Pull ups
Squats
Box jumps
Push press w/bar
Burpees
Finish: 500m row FT
Calculate total reps for score
Max reps in 2 minutes of:
Push ups
Sit ups
Pull ups
Squats
Box jumps
Push press w/bar
Burpees
Finish: 500m row FT
Calculate total reps for score
1/18/13
WOD for Friday 1.18.2013
5 RFT
10 Power Cleans (135/95)
15 Wall ball Shots (20/14)
200 Jump rope singles
10 Power Cleans (135/95)
15 Wall ball Shots (20/14)
200 Jump rope singles
1/17/13
1/16/13
WOD for Wednesday 1.16.2012
For time:
400 m run
30 Box Jumps, 24/20 in
30 Back Extensions
30 AbMat Sit-ups
30 Knees To Elbows
30 Walking Lunges w/plate (45/25)
30 Burpees
400 m run
400 m run
30 Box Jumps, 24/20 in
30 Back Extensions
30 AbMat Sit-ups
30 Knees To Elbows
30 Walking Lunges w/plate (45/25)
30 Burpees
400 m run
1/14/13
WOD for Tuesday 1.15.2013
Strength
Deadlifts
5-5-5-5-5
WOD
10 RFT
10 Wall Ball Shots (20/14)
10 Pull ups
10 Sit ups
Deadlifts
5-5-5-5-5
WOD
10 RFT
10 Wall Ball Shots (20/14)
10 Pull ups
10 Sit ups
1/12/13
1/11/13
WOD for Friday 1.11.2013
Skill Day
Mini-Met Con
1/2 Cindy
10 min. AMRAP
5 pull ups
10 push ups
15 squats
Mini-Met Con
1/2 Cindy
10 min. AMRAP
5 pull ups
10 push ups
15 squats
1/10/13
1/9/13
1/8/13
1/7/13
WOD for Monday 1.7.2013
"DT"
5 RFT
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerk (155/105)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
5 RFT
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerk (155/105)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
1/4/13
1/3/13
1/1/13
Program, Schedule & Membership Rate Changes For 2013
Although CrossFit IS FOR EVERYONE... We are adding a new membership option called General Fitness. General Fitness classes are designed to offer an intense workout and will teach the 9 basic fundamental movements of CrossFit, however, General Fitness classes will have a heavy emphasis on cardio and basic strength/body weight movements but not Olympic lifting/bar work.
GF is perfect for anyone who is ready to get in shape but may feel they aren't ready for or interested in CrossFit. GF classes can be utilized to transition into regular CrossFit classes.
Membership Rate
Effective January 1st, we are standardizing our membership rate for new members. Existing members and grandfathered members rate will remain unchanged until 3/1/2013.
We do not require a contract. All membership plans are month-to-month.
Adult Individual Membership
$75.00 per month
Discount Membership
$195.00 for 3 months (Avg. $65 per month)
Couples Membership
$125.00
$50.00 each additional family member
Family Membership
$225.00 Cap
Student Membership (18 & Under)
$60.00 per month
20 Session Punch Card
$100.00
Class Times
In order to accommodate our new classes we have made some schedule changes effective Monday January 7th.
5:00am - CrossFit WOD
6:00am - CrossFit WOD
8:00am - CrossFit WOD
9:00am - General Fitness
10:30am - CrossFit WOD
12:00pm - CrossFit WOD
1:30pm - CrossFit WOD
1:30pm - General Fitness
3:00pm - CrossFit WOD
4:00pm - Young Athletes
4:30pm - CrossFit WOD
5:30pm - General Fitness
6:00pm - CrossFit WOD
Thanks and Happy New Year!!!
GF is perfect for anyone who is ready to get in shape but may feel they aren't ready for or interested in CrossFit. GF classes can be utilized to transition into regular CrossFit classes.
Membership Rate
Effective January 1st, we are standardizing our membership rate for new members. Existing members and grandfathered members rate will remain unchanged until 3/1/2013.
We do not require a contract. All membership plans are month-to-month.
Adult Individual Membership
$75.00 per month
Discount Membership
$195.00 for 3 months (Avg. $65 per month)
Couples Membership
$125.00
$50.00 each additional family member
Family Membership
$225.00 Cap
Student Membership (18 & Under)
$60.00 per month
20 Session Punch Card
$100.00
Class Times
In order to accommodate our new classes we have made some schedule changes effective Monday January 7th.
5:00am - CrossFit WOD
6:00am - CrossFit WOD
8:00am - CrossFit WOD
9:00am - General Fitness
10:30am - CrossFit WOD
12:00pm - CrossFit WOD
1:30pm - CrossFit WOD
1:30pm - General Fitness
3:00pm - CrossFit WOD
4:00pm - Young Athletes
4:30pm - CrossFit WOD
5:30pm - General Fitness
6:00pm - CrossFit WOD
Thanks and Happy New Year!!!
WOD for Wednesday 1.2.2013
3 rounds for time of:
40 Double Unders
30 Back Squats, 95/65 lbs
20 Push-up (hand release)s
10 Pull-ups
40 Double Unders
30 Back Squats, 95/65 lbs
20 Push-up (hand release)s
10 Pull-ups
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