May 20, 2012
May 19, 2012
Olympic Lifting Class 9am… if you need some work on your Olympic lifts (seriously did I even have to say that), then just show up and bring it!!!
Open Gym 10am-noon
May 19, 2012
May 18, 2012
Kettlebell Class 9am… Be there!!!
Open Gym 10am-noon
May 18, 2012
May 17, 2012
FRONT SQUAT FRIDAY!!!
Strength
Heavy 1 Rep
Back off 30%
Work back up to Heavy 3 Rep
WOD
5 Rounds
10 Pull ups
20 Walking Lunges
May 17, 2012
May 16, 2012
Strength
Snatch Grip Push Press 4×4
Skill
Heaving Snatch Balance 3×10 light weight
WOD
AMRAP 7 minutes
5 Power Snatch
5 Sit ups
5 Box Jumps
Rest 2 minutes
3 rounds
10 burpees
10 wall balls
May 16, 2012
May 15, 2012
Strength
Push ups
5×5
WOD
5 rounds
5 Pull ups
10 Front Squats with Dumbbells
May 15, 2012
May 14, 2012
WOD
2000m Row
or
10-9-8-7-6-5-4-3-2-1
Wallballs
Deadlifts
May 14, 2012
May 13, 2012
Strength
Chin ups
5×5 add weight if possible
WOD
On the Min for 10 min
10 Thrusters
Coach Ben & Coach Patrick post final WOD Men’s Central East Regionals! Patrick took 17th overall! Very proud of him!
May 13, 2012
May 12, 2012
GYM CLOSED
Check out this link to follow Coach Patrick’s progress at CrossFit Central East Regionals this weekend!!!!
May 12, 2012
May 11, 2012
GYM CLOSED
Check out this link to follow Coach Patrick’s progress at CrossFit Central East Regionals this weekend!!!!
May 11, 2012
May 10, 2012
WOD
Run 1 mile
30 burpees
Run 1 mile
