WOD Blog
Wednesday, June 19, 2013
STRENGTH Back Squat WOD 4 Rounds: 10 Kettlebell Swings 70/53 20 Wall Ball Shots 20/14 30 Double Unders 40...
Special Events This Week
On Friday, June 21st the 5:30 and 6:30 classes will be cancelled so we can attend CrossFit Posse’s Throwdown. T...
Tuesday, June 18, 2013
STRENGTH Strict Press WOD AMRAP - 20 minutes 5 Front Squats 115/80 10 Pull-Ups 5 Push or Split Jerks 115/80...
Monday, June 17, 2013
STRENGTH Deadlift WOD Tabata: Air Squats Push-Ups Sit-Ups Lateral Jumps...
Friday, June 14, 2013
It’s time for the first park WOD of the season! All regularly scheduled classes will be held at Flat Iron Mesa...
Thursday, June 13, 2013
STRENGTH Overhead Squat WOD "Nancy" 5 Rounds: Run 400 meters 15 Overhead Squats 95/65...
Wednesday, June 12, 2013
STRENGTH Push Press WOD 4 Rounds: 12 Kettlebell Swings 53/35 6 Pistols 12 Sumo Deadlift High Pulls 53/35 6...
Tuesday, June 11, 2013
STRENGTH Clean WOD Every Minute on the Minute (EMOM) for 10 Minutes 2 Hang Cleans (70-80% of 1 Rep Max) 2 Bo...
Monday, June 10, 2013
STRENGTH Back Squat WOD AMRAP - 15 minutes 3 Thrusters 95/65 3 Toes to Bar 20 Double Unders 6 Thrusters 9...
Wedding Shower Reminder
Jessye’s Wedding Shower is this Saturday and you’re invited! Where: Kelly & Justin Vigh’s House W...
Thursday, June 6, 2013
STRENGTH Front Squat WOD AMRAP - 15 minutes 10 WBS 20/14 8 Pull-Ups 6 Box Jumps 30/24...
Tuesday, June 4, 2013
STRENGTH Clean & Jerk WOD 4 Rounds: 5 Power Cleans 135/95 5 Shoulder to Overhead 135/95 5 Front Squa...
Monday, June 3, 2013
CROSSFIT TOTAL Establish One Rep Max for the Following Lifts: Back Squat Strict Press Deadlift *Score = C...
Friday, May 31, 2013
**Due to Regionals there will be no group classes Friday evening. Open gym at 5:30 - 7:00 p.m.** WOD Linda (a.k...
Thursday, May 30, 2013
STRENGTH Sprints: 400, 200 & 100 meters WOD 100 Ft Walking Lunge 18 Pull-Ups 18 Sit-Ups 100 Ft Walking...
Wednesday, May 29, 2013
STRENGTH Strict Press REGIONALS WOD #7 (Scaled) 4 Rounds: 2 Rope Climbs 100 ft Sprint 4 Squat Cleans 185/ 1...
The second winner is…
Jake Breen is the second winner of a 3-day pass to the CrossFit Southwest Regionals (May 31 – June 2) at the Olym...
Tuesday, May 28, 2013
Reminder: This week only, Tuesday's regular 6:30 p.m. WOD will be replaced by Olympic Weightlifting STRENGTH...
Friday, May 24, 2013
STRENGTH Split Jerk WOD AMRAP - 8 minutes 3 Power Snatches (95/65) 3 Handstand Push-Ups 6 Power Snatches (9...
Thursday, May 23, 2013
STRENGTH REGIONALS WOD #2 Overhead Squat 3 Rep Max WOD REGIONALS WOD #3 30 Burpee Muscle-Ups for Time - 7 mi...
Memorial Day – Regionals Schedule
Please note the following schedule changes during Memorial Day and Regionals weekends: Friday, May 24: No evenin...
Wednesday, May 22, 2013
WOD "Filthy Fifty" 50 Box Jumps (24/20) 50 Jumping Pull-Ups 50 KBS (35-both men & women) 50 Walking Lunges...
Tuesday, May 21, 2013
STRENGTH Front Squat WOD 20 Kettlebell Swings 53/35 30 Toes-to-Bar 400m Run...
Monday, May 20, 2013
SKILL Muscle-Ups REGIONALS WOD #5 21 - 15 - 9 Deadlift 275/ 185 Box Jump 30/ 24 *Scaled; see http://games...
Yoga Discontinued
Chelsey has found a position as a yoga instructor and will be leaving us. While we will miss her excellent restor...
And the winner is…
Ruth Binns is this week’s winner of a 3-day pass to the CrossFit Southwest Regionals (May 31 – June 2) at the O...
Friday, May 17, 2013
STRENGTH Clean WOD AMRAP - 20 minutes 15 Sit-Ups 10 Box Jumps 24/20 5 Overhead Squat 95/65 2 Rope Climbs...
Thursday, May 16, 2013
STRENGTH Overhead Squat REGIONALS WOD #6 100 Double Unders 25 Handstand Push-Ups 20 Toes-to-Bar 15 Shoulder...
