Friday 11/21/08 WOD
November 20, 2008Workout of the Day (WOD) Press 10-8-6-4-2Heavy as you can push Rest as needed then; 2 Rounds of Barbara for time: 20 Pull Ups30 Push Ups40 Sit Ups50 Squats Core: 50 Floor Sweepers for time.
Thursday 11/20/08 WOD
November 19, 2008Workout of the Day (WOD) Bench Press 10-8-6-4-2Challenge yourself Then rest as needed and do the following for time:Run 400 MetersKettlebell Swing 53#M 36#W 21repsPull Ups 12 repsRow 500 Meters20 Wall Balls 20#M 14#W Follow up with: Core: 4 Rounds Tabata Ab Mat 4 Rounds Tabata Leg Raises
Wednesday 11/19/08 WOD
November 18, 2008Workout of the Day (WOD) “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Compare to 07/30/08 and [...]
Tuesday 11/18/08 WOD
November 17, 2008Workout of the Day (WOD) Dead Lifts 10-8-6-4-2 Challenge yourself rest as needed then: Run 800 Meters 50 Back Exts 50 Glute Ham Sit Ups Row 500 Meters 50 Burpees 100 Jump Rope Singles Jean and Steve Spin on the C2 Rower. Jean proves that CrossFit is for Everyone. Fight Club. Coach Heidi explains the [...]
Monday 11/17/08 WOD
November 16, 2008Workout of the Day (WOD) Back Squat 10-8-6-4-2 Heavy as you can go. Rest as needed then: 5 Rounds of Cindy for time: Core: Back Ext 3 x 15-25 Ab Wheel 3 x 15-25 Coach Rip would be proud that you are looking down. Good job Heather. Good Coaching Heidi. Good Spot Steve Low. Jackie [...]
Contact Phone#
November 15, 2008954 846-8666
Sunday 11/16/08 “Rest Day”
A day off to recover from an intense week. Happy Birthday Jenna Nicole The Workout tomorrow is for you. CrossFitting at just 3 years old. Jenna “Bell” doing her swings.
Saturday 11/15/08 Group Workout
November 14, 2008We are holding a Group Workout at 9am Fixed Card Game 30 min 10 reps of the following exercise per suite Dead Lift Club Kettlebell Swing Diamond Push Press Spade Wall Ball Heart 200 Meter Run 1st Joker 5 Burpees 2nd Joker (cont to alternate) New Comer Juan came in to check out the Craze. [...]
Friday 11/14/08 WOD
November 13, 2008Workout of the Day (WOD) Run 5K orRow 5K orSpin 30 min We will be running classes from 7am till 12noon. We will be closed during the evening hours from 5pm till 730pm (Just today). Sorry for any inconvenience. Remember we are having another Crazy Group Workout Saturday at 9am. Bring all your friends – [...]
Thursday 11/13/08 WOD
November 12, 2008This Saturday at 9am I will be holding another FREE CrossFit Group Workout. Anyone can stop by and participate or spectate. Workout of the Day (WOD) Three rounds, 21-15- and 9 reps, for time of:95 pound Hanging Power CleansBurpees Click on this below video of a Power Clean with Coach Rip. Power Cleans, Mark Rippetoe [...]
