12/31/12
WOD for Monday 12.31.2012
Ring in the New Year
For Time:
800 m Run
31 Kettlebell Swings (53#/35#)
31 Wall Balls (20#/14#)
31 Sit-ups
31 Push Presses (75#/45#)
31 Overhead Walking Lunges (45#/25#)
31 Burpees
31 Pull-ups
800 m Run
This is a partner WOD. Pick a partner and during the entire WOD including the run you must stay with your partner at ALL times. If your partner finishes the set of 31 before you do, you must wait and cheer them on until they finish, before you can move on to the next exercise. At the end of the second 800m run you both finish together to finish your workout. Happy New Year!!
For Time:
800 m Run
31 Kettlebell Swings (53#/35#)
31 Wall Balls (20#/14#)
31 Sit-ups
31 Push Presses (75#/45#)
31 Overhead Walking Lunges (45#/25#)
31 Burpees
31 Pull-ups
800 m Run
This is a partner WOD. Pick a partner and during the entire WOD including the run you must stay with your partner at ALL times. If your partner finishes the set of 31 before you do, you must wait and cheer them on until they finish, before you can move on to the next exercise. At the end of the second 800m run you both finish together to finish your workout. Happy New Year!!
12/28/12
12/26/12
WOD for Thursday 12.27.2012
15 Minute AMRAP
30 Double Unders (100 singles)
15 Sit Ups
15 Push Ups
15 KTE
Parker left this world at 4:13pm on Wednesday December 26, 2012. God bless him and his family. "I can do all thing in Christ who gives me strength" Phil. 4:13
30 Double Unders (100 singles)
15 Sit Ups
15 Push Ups
15 KTE
Parker left this world at 4:13pm on Wednesday December 26, 2012. God bless him and his family. "I can do all thing in Christ who gives me strength" Phil. 4:13
I post this with unbelievable sadness. God bless Parker and the King family.
Dec 26, 2012 2:46 PM
It is with a very heavy heart and unceasing tears that I send this message. Jamie, Robin and Drew have faced the unthinkable over the past few days. After many discussions with the medical team they have learned that Parker's brain injuries are too devastating for any hope of recovery. They were given the miracle you all prayed for of a final Christmas with their little boy. Parker has fought the good fight and his parents have let him know that he can join the angels awaiting him above.
There is peace in knowing that sweet Parker was doing exactly what he loved on December 21, he was outdoors, hunting squirrels and riding an ATV with buddies. We know he had boots on his feet and that precious grin on his face.
The outpouring of support has been overwhelming and very much appreciated. Please pray for God's presence for Jamie, Robin and Drew during this difficult time.
Aunt Sheila B
Dec 26, 2012 2:46 PM
It is with a very heavy heart and unceasing tears that I send this message. Jamie, Robin and Drew have faced the unthinkable over the past few days. After many discussions with the medical team they have learned that Parker's brain injuries are too devastating for any hope of recovery. They were given the miracle you all prayed for of a final Christmas with their little boy. Parker has fought the good fight and his parents have let him know that he can join the angels awaiting him above.
There is peace in knowing that sweet Parker was doing exactly what he loved on December 21, he was outdoors, hunting squirrels and riding an ATV with buddies. We know he had boots on his feet and that precious grin on his face.
The outpouring of support has been overwhelming and very much appreciated. Please pray for God's presence for Jamie, Robin and Drew during this difficult time.
Aunt Sheila B
The Parking Lot is clear!
The parking lot is now clear (Thanks Lee Baker!!!)
We will have Open Gym this afternoon from 3 to 6pm.
Please be careful if you are coming in. Still a lot of slick spots out there!!!
We will have Open Gym this afternoon from 3 to 6pm.
Please be careful if you are coming in. Still a lot of slick spots out there!!!
Class times for Wednesday 12.26.2012
We are waiting for the parking lot to get plowed off so we can announce what class times we will have today. Stay tuned...
CrossFit classes
All morning classes are canceled until further notice. I'll provide an update once road conditions are assessed. Stay safe & warm!
12/23/12
WOD for 12.24.2012
5 rounds
50x Jumping squats
25x Sit ups
Pray 4 Parker!
On December 21, 2012, the first day of Parker's Christmas break, a tragic accident took place. Parker and 3 other boys were working on a fort and riding an ATV. When they lost control of the ATV the boys started jumping off. As Parker dove off, the ATV rolled over. The roll bar struck him right above the left eye, fracturing his skull and damaging his brain. He was rushed to St Francis Medical Center in Cape Girardeau, MO. He was immediately airlifted to St Louis Children's Hospital.
The doctor describes his injury as a crushing skull fracture, with bleeding near his brain stem. He does have respiratory effort, but is on a ventilator. He has other injuries, but are not as threatening as his brain stem damage. We continue to pray and appreciate all that are praying for a miracle for Parker.
50x Jumping squats
25x Sit ups
Pray 4 Parker!
On December 21, 2012, the first day of Parker's Christmas break, a tragic accident took place. Parker and 3 other boys were working on a fort and riding an ATV. When they lost control of the ATV the boys started jumping off. As Parker dove off, the ATV rolled over. The roll bar struck him right above the left eye, fracturing his skull and damaging his brain. He was rushed to St Francis Medical Center in Cape Girardeau, MO. He was immediately airlifted to St Louis Children's Hospital.
The doctor describes his injury as a crushing skull fracture, with bleeding near his brain stem. He does have respiratory effort, but is on a ventilator. He has other injuries, but are not as threatening as his brain stem damage. We continue to pray and appreciate all that are praying for a miracle for Parker.
12/21/12
12/20/12
Christmas and New Year Schedule
We will be closed Christmas Eve (Monday) and Christmas Day. We will resume normal business hours on Wednesday December 26th with the exception of the Young Athletes/Kid Fit program which will resume Wednesday 1/3/2012 at 4pm.
We will close at 1pm on Monday December 31st all day on January 1st.
Merry Christmas & Happy New Year to everyone!!!
We will close at 1pm on Monday December 31st all day on January 1st.
Merry Christmas & Happy New Year to everyone!!!
12/19/12
12/18/12
12/16/12
12/15/12
12/14/12
WOD for Friday 12.14.2012
Strength & Skill day
Pray for the families affected by the school shootings in Connecticut.
Pray for the families affected by the school shootings in Connecticut.
12/12/12
12/11/12
WOD for Wednesday 12.12.2012
Five rounds for time of:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups
12/10/12
WOD for Monday 12-10-2012
18 Min. AMRAP - Station Rotation
Push Ups
Pull Ups
Med Ball Sit Ups
Goblet Squats
10 - Burpee Box Jumps (rabbit)
Push Ups
Pull Ups
Med Ball Sit Ups
Goblet Squats
10 - Burpee Box Jumps (rabbit)
12/7/12
12/6/12
12/5/12
12/4/12
WOD for Tuesday 12.4.2012
"Fran"
21-15-9
Thrusters (95/65)
Pull ups
Congrats to Carrie K. who set a PR at the St. Jude Half Marathon!
21-15-9
Thrusters (95/65)
Pull ups
Congrats to Carrie K. who set a PR at the St. Jude Half Marathon!
12/3/12
12/1/12
WOD for Saturday 12-1-2012
For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
Finish:
Dodgeball!!!
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
Finish:
Dodgeball!!!
11/30/12
WOD for Friday 11-30-2012
3 rounds
25x Floor Wipers
100x Squats
35x Sit-ups
50x Jumping jacks
15 Burpees
11/29/12
11/27/12
WOD for Wednesday 11-28-2012
"Blake"
4 RFT
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24/20
20 Wallball shots
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
R.I.P. Sir.
4 RFT
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24/20
20 Wallball shots
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
R.I.P. Sir.
11/25/12
WOD for Monday 11-26-2012
Burgener Warm Up
Strength
Power Cleans
5-5-5-5-5
WOD
100 Deadlifts @ 50% 1RM
Strength
Power Cleans
5-5-5-5-5
WOD
100 Deadlifts @ 50% 1RM
11/23/12
11/22/12
11/21/12
11/20/12
WOD for Tuesday 11-20-2013
16 min. AMRAP
15 Thrusters (95/65)
200m run
7 months pregnant and still CrossFitting. What's your excuse???
15 Thrusters (95/65)
200m run
7 months pregnant and still CrossFitting. What's your excuse???
11/18/12
WOD for Monday 11-19-2012
3 rounds FT
10 Handstand push-ups
20 Box Jumps
30 Push Ups
40 Air Squats
30 Sit-ups
20 Burpees
10 Pull ups
10 Handstand push-ups
20 Box Jumps
30 Push Ups
40 Air Squats
30 Sit-ups
20 Burpees
10 Pull ups
11/17/12
WOD for Saturday 11-17-2012
4 Person Teams
200m Buddy Carry
300 Thrusters 45#
200m run
300 Burpees
200m Buddy Carry
200m Buddy Carry
300 Thrusters 45#
200m run
300 Burpees
200m Buddy Carry
11/16/12
WOD for Friday 11-16-2012
Strength & Skill Day
5-5-5-5-5 Strength work of your choice
or
Work on skill(s) of your choice
or
Complete a WOD from this week that you missed.
Or any combo of the above.
5-5-5-5-5 Strength work of your choice
or
Work on skill(s) of your choice
or
Complete a WOD from this week that you missed.
Or any combo of the above.
11/15/12
11/14/12
WOD for Wednesday 11-14-2012
For Time:
10 Deadlifts 135/95 lbs
20 Wall Balls 20 lbs
10 Hang Cleans 135/95 lbs
20 Kettlebell Swings 53/35 lbs
10 Front Squats 135/95 lbs
20 Box Jump - 24/20
10 Push Press 135/95 lbs
20 Pull-ups
10 Back Squats 135/95 lbs
20 Burpees
10 Deadlifts 135/95 lbs
20 Wall Balls 20 lbs
10 Hang Cleans 135/95 lbs
20 Kettlebell Swings 53/35 lbs
10 Front Squats 135/95 lbs
20 Box Jump - 24/20
10 Push Press 135/95 lbs
20 Pull-ups
10 Back Squats 135/95 lbs
20 Burpees
11/13/12
WOD for Tuesday 11-13-2012
Sprints
4 x 50m sprint
2 x 100m sprint
1 x 200m sprint
2 x 100m sprint
4 x 200m sprint
1 x 400m run
4 x 50m sprint
2 x 100m sprint
1 x 200m sprint
2 x 100m sprint
4 x 200m sprint
1 x 400m run
11/11/12
WOD for Monday 11-12-2012
For time
100x KB Swings (53#/35#)
100 Push ups
100x Goblet squats (53#/35#)
100 Sit ups
100x KB Swings (53#/35#)
100 Push ups
100x Goblet squats (53#/35#)
100 Sit ups
11/9/12
WOD for Friday 11-09-2012
Tabata Choice
4 Sets of Tabata movements of your choice.
Please don't forget that Sunday 11-11-2012 is Veteran's Day and to be thankful for all of those who are currently serving or have served our great nation.
4 Sets of Tabata movements of your choice.
Please don't forget that Sunday 11-11-2012 is Veteran's Day and to be thankful for all of those who are currently serving or have served our great nation.
11/7/12
WOD for Thursday 11-08-2012
50 Wall Ball Shots
200m run
40 Wall Ball Shots
200m run
30 Wall Ball Shots
200m run
20 Wall Ball Shots
200m Run
10 Wall Ball Shots
200m run
40 Wall Ball Shots
200m run
30 Wall Ball Shots
200m run
20 Wall Ball Shots
200m Run
10 Wall Ball Shots
11/6/12
WOD for Wednesday 11-07-2012
"Helton"
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.
Helton is survived by his mother, Jiffy Helton.
R.I.P. Sir.
3 rounds
Run 800m
30x Squat cleans (75#/45#)
30x Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.
Helton is survived by his mother, Jiffy Helton.
R.I.P. Sir.
3 rounds
Run 800m
30x Squat cleans (75#/45#)
30x Burpees
11/4/12
WOD for Monday 11-05-2012
CrossFit Total 2
1 Rep Max for each of the following:
Bench Press
1-1-1
Overhead Squat
1-1-1
Clean
1-1-1
1 Rep Max for each of the following:
Bench Press
1-1-1
Overhead Squat
1-1-1
Clean
1-1-1
11/1/12
WOD for Thursday 11-1-2012
Power Cleans
5-5-5
For time:
15 Power cleans
30 Ring dips
12 Power clean
24 Ring dips
9 Power clean
18 Ring dips
6 Power clean
12 Ring dips
3 Power clean
6 Ring dips
5-5-5
For time:
15 Power cleans
30 Ring dips
12 Power clean
24 Ring dips
9 Power clean
18 Ring dips
6 Power clean
12 Ring dips
3 Power clean
6 Ring dips
10/31/12
WOD for Wednesday 10-31-2012
"The Great Pumpkin"
Grab a Pumpkin (med ball) and Complete For Time:
400 m Run
50 Sit Up
40 Wall Ball Shots
30 Overhead Walking Lunges
20 Box Jump Steps
10 Wall Ball Burpees
400 m Run 400
2 min. Overhead Wall Sit immediatley following run.
Immediate 20 burpee penalty each time your pumpkin touches the ground during the WOD.
Men= 20lb pumpkin
Women= 14lb pumpkin
Post total time.
Grab a Pumpkin (med ball) and Complete For Time:
400 m Run
50 Sit Up
40 Wall Ball Shots
30 Overhead Walking Lunges
20 Box Jump Steps
10 Wall Ball Burpees
400 m Run 400
2 min. Overhead Wall Sit immediatley following run.
Immediate 20 burpee penalty each time your pumpkin touches the ground during the WOD.
Men= 20lb pumpkin
Women= 14lb pumpkin
Post total time.
10/29/12
WOD for Tuesday 10-30-2012
Front Squats 5-5-5-5-5
5 RFT
15 Thrusters (135#/95#)
400m Run
12 y/o Parker N. pulled a 190# deadlift on Friday. Nice job Parker!
5 RFT
15 Thrusters (135#/95#)
400m Run
12 y/o Parker N. pulled a 190# deadlift on Friday. Nice job Parker!
10/28/12
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