Saturday Group WOD
February 27, 2010Team Workout (2 Athletes) 200 Dead Lifts 135M/95W 200 Box Jumps 24M/20W 2000 Meter Row Only 1 Athlete at a time may go on each exercise.
DUs/DLs/PCs/PP/Swings
February 26, 2010Warm Up Joint Mobility Light Stretching 5 Rounds of Interval Rowing 1 min on 2 min off Workout of the Day (WOD) 3 Rounds of 30 Double Unders 5 Dead Lifts 135M/95W 5 Power Cleans 135M/95W 5 Push Press 135M/95W 5 Kettlebell Swings 70M/53W Skill Work L hold (2 minutes total)
OH Squats/Swings/Sit Ups/Run
February 25, 2010Warm Up Joint Mobility Light Stretching Burgener Warm Up Workout of the Day (WOD) 3 Rounds of 15 Overhead Squats 95M/65W 25 Kettlebell Swings 53M/35W 35 Unanchored Ab Mat Sit ups 400 Meter Run Here is a feature Athlete who needs to be recognized for her hard work and dedication. We have dozens of success [...]
Bell Bench/Box Jumps/K2E
February 24, 2010Warm Up Joint Mobility Light Stretching Row 500 Meters (for time) Daily Workout (DWOD) 21,15,9 of Kettlebell Bench Press 70M/44W Box Jumps 30”M/24”W Knee to Elbow Skill Work Pose Drills then 4 x 100 Meter Sprint (2 min rest)
“Tabata This”
February 23, 2010The Tabata Workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic 20 second exercise principle goes like this: A tabata interval is 20 seconds of concentrated work followed by 10 seconds of resting. Eight intervals of one specific 20 second exercise must be completed [...]
Heavy Wet Fran
February 22, 2010If anyone comes across a Men’s Wedding Ring near the front table area please turn it over to Mike Grant. Thanks in advance. Warm Up Joint Mobility Light Stretching Run 800 Meters Workout of the Day (WOD) “Heavy Wet Fran” 3 Rounds of Thrusters 135M/95W 21-15-9x Chest to bar Pull Ups 21-15-9x Row 750M,500M,250M Core [...]
New Shirts
The new shirts should be here this week. $20 for Members $25 for Non-members. Please let me know how many you want since I only ordered a few dozen of each size I dont see them lasting long.
Strength Based Conditioning Program
February 21, 2010CrossFit Affliction is a Strength Based Conditioning Program with clients ranging from 13 year old high school students to 70 year old seniors looking to improve in strength, cardio, flexibility, balance, coordination, power, etc….. Our coaches will teach you proper technique and stress mechanics on the exercise prior to stepping up intensity. Our services are [...]
Saturday Group Workout
February 20, 2010Group Warm Up 9am Sharp Workout of the Day (WOD) 10 Rounds for time: 5 Burpees 10 Kettlebell Swings 15 Double Unders
Shoulder Press & Back Exts
February 19, 2010Warm Up Joint Mobility Light Stretching 3 Rounds of 10 Lunges 10 Push Ups 10 Sit Ups Workout of the Day (WOD) 7 Rounds for time: 21 Shoulder Press 75M/45W 21 Back Extensions or 42 Supermans Core Work 100 Ab Mat Sit Ups
