11.24.12 Saturday (closed)

Gym closed today, we will open tomorrow (Sunday) for a birthday WOD! Come join us at 10am!!!

11.23.12 Friday (closed)

Monday-normal
Tuesday-normal
Wednesday-normal
Thursday-closed
Friday-closed
Saturday-closed
Sunday-10am birthday WOD

Rest, enjoy family....we will see everyone back for Joe's bday WOD Sunday.

11.22.12 Happy Thanksgiving!

Monday-normal
Tuesday-normal
Wednesday-normal
Thursday-closed
Friday-closed
Saturday-closed
Sunday-10am birthday WOD

Have a happy thanksgiving everyone we will see you back for a litte birthday fun Sunday!

11.21.12 Wednesday

New schedule:
>>>Monday
4:30pm and 5:30pm

>>>Tuesday
4:30pm and 5:30pm

>>>Wednesday
Regular Class 4:30pm
Open Gym 5:30pm-6:30pm

>>>Thursday
4:30pm and 5:30pm

>>>Friday
4:30pm

>>>Saturday
Beginner CrossFit 9:00am-10:00am
Olympic Lifting/Open Gym: 10:00am-11:00am



--STRONGER--

HBBS 1x5 @75%
1x3 @80%
3x3 @85%

--BETTER--

8 Walking BB lunge (95/65)
10 K to E
7 Walking BB lunge
10 T 2 B
6 Walking BB lunge
10 K to E
5 Walking BB lunge
10 T 2 B
4 Walking BB lunge
10 K to E

11.20.12 Tuesday (Birthday Fun)

Monday-normal
Tuesday-normal
Wednesday-normal
Thursday-closed
Friday-closed
Saturday-normal


--STRONGER--
2-2-2-2-2
Snatch Grip Push Press
(Heavy not maximal)
(15 min. Cap)

--BIRTHDAY FUN--
"Paul"
(20 min. AMRAP)
*Teams of two complete
400m Barbell overhead carry (45/25) buy- in
11 Deadlifts (275/185) (PB Rx 365lb)
21 Burpees
26 Sit-ups

11.19.12 Monday

*HOLIDAY SCHEDULE
MONDAY - Normal
TUESDAY - Normal
WEDNESDAY - Normal
THURSDAY- closed
FRIDAY - closed
SATURDAY - Normal

--STRONGER--

10 min. to find 1RM Power Clean
10 min. to find 1RM Power Snatch

--BETTER--
12 min. amrap
200m plate run
12 Toes to Bar

11.17.12 Saturday (begin new schedule)

Ok guys so we are gonna start a new schedule BEGINNING THIS SATURDAY NOVEMBER 17. We will now be having open gym twice a week. Open gym is basically a time to get in and rub elbows with your coaches or work on something you need to make better. I want these days to be days people come in and get in a wod and work on something that's needs more attention. Or to even complete a wod that was missed earlier in the week. Saturday will also be a time to come in and do a strict Olympic Lifting workout, which will be programmed by me (Coach Cody).

New schedule:
>>>Monday
4:30pm and 5:30pm

>>>Tuesday
4:30pm and 5:30pm

>>>Wednesday
Regular Class 4:30pm
Open Gym 5:30pm-6:30pm

>>>Thursday
4:30pm and 5:30pm

>>>Friday
4:30pm

>>>Saturday
Beginner CrossFit 9:00am-10:00am
Olympic Lifting/Open Gym: 10:00am-11:00am

--OLY--
1) Snatch 3x2 (heavy)
*rest only 60sec.
2) Clean 3x2 (heavy)
*rest only 60sec.

--STRONGER--
1) Front Squat 2x2 (heavy not max)
*rest only 90sec.

2a) 2x7 Strict Toes to Bar
*30 sec. Rest
2b) 2x7 High Box Jumps
*30 sec. Rest