Memorial Day
May 31, 2010We are closed for “Memorial Day”. Enjoy the extra rest day. Final Results for CrossFit Regionals April came in 15th place. This is her first showing. We are all very proud of her.
Regionals in Jacksonville
May 29, 2010We are currently up in Jacksonville at the CrossFit Regionals coaching April. As of the end of today she is in 13th place which is incredible. April was able to get through the muscle ups and hand stand push ups. She also PRed on her Squat Clean. We are very proud of her representing our [...]
Back Squat 1 Rep Max
May 28, 2010We will be closed on Monday May 31, 2010 for Memorial Day. Warm Up Joint Mobility 2 Rounds of: 250 Meter Row 10 Overhead Squats w/pvc pipe Strength Workout (SWOD) Back Squat 3 – 3 – 1 – 1 Conditioning Workout (CWOD) 3 Rounds of 10 Ovehead Squats 135M/95W 50 Double Unders Back Squat – [...]
Bench Max Day
May 27, 2010Warm Up Joint Mobility and Line Drills Strength Workout (SWOD) Bench Press 3 – 3 – 1 – 1 Conditioning Workout (CWOD) AMRAP in 15 Minutes 10 Ring Dips 10 Chin Ups 10 Chest Clapping Push Ups 100 Meter Sprint Core Workout 100 Ab Mat Sit Ups Bench Press – Do 3 warm up sets [...]
“Hump Day”
May 26, 2010Warm Up Joint Mobility 3 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) 4 Rounds for time 1 Rope Climb 2 Muscle Ups 3 Handstand Push Ups 4 Burpees 5 Power Snatch 135M/95W 800 Meter Run or alternative scaled workout 4 Rounds of 5 Burpees 10 [...]
Dead Lifts & Conditioning
May 25, 2010Warm Up Joint Mobility and Line Drills Strength Workout (SWOD) Dead Lift 3 – 3 – 1 – 1 Conditioning Workout (CWOD) 21, 15, 9 of Box Jumps Kettlebell Swings Row (Calories) Core Work 2 Rounds of 10 Knee to Elbows 20 Back Extensions Dead Lift – Do 3 warm up sets of 5 – [...]
Max Shoulder Press / GI Jane
May 24, 2010Warm Up Joint Mobility and Line Drills Strength Workout (SWOD) Shoulder Press 3 – 3 – 1 – 1 Conditioning Workout (CWOD) GI Jane 100 Burpee Pull Ups Core Work Athletes Choice Shoulder Press – Do 3 warm up sets of 5 – 8 reps prior to work sets. Please log your TRUE 1 rep [...]
Announcements!
May 23, 2010Announcements!!! We have lots of events coming up in the next few weeks. We should have the final results of the 90 Day BMI Challenge this week. Congrats of everyone that toughed it out for that long period of time.  Amazing results are being handed in to Heidi from the Bod Pod test progress [...]
Proper Nutrition and Recovery
May 22, 2010Hope everyone enjoys the weekend. Be sure to pay attention to your diet. Weekends are easy to fall off the program. See you Monday. Reminder!!!! Wilkes Weightlifting Seminar will be here Sunday June 20th, 2010 at our facility. Please click on the banner above to find the icon to pay for this event. There will [...]
Saturday Group Workout
Warm Up Joint Mobility and Line Drills 4 Rounds of: 5 Power Snatch 10 Overhead Squat using pvc or bar Workout of the Day (WOD) 500 Meter Row 21 Kettelbell Swings 70M/53W 100 Meter Walking Lunge 21 Box Jumps 400 Meter Run 21 Burpees Core Workout 4 Rounds of Tabata Ab Mat Sit Ups Leg [...]
