Friday, 6/26/2015 WOD

In House Competition and anniversary celebration Saturday, July 11.  Registration for the competition closes on July 1 3-3-3-3-3 of Deadlift @70-75%  at 35 past the hour AMRAP in 7 minutes of: 1 rope climb 3 box jump overs 5 ring pushups at the 10 minute mark AMRAP in 7 minutes of 7 kb snatches, left arm (16/24) 7 kb snatches, right arm (16/24) 7 ball slams (20/30) Rounds: Heather 7/5+5 3D 7+1/5+20 mod Cynthia 5+3/5+1 mod Amy 9+1/4+18 sc Randy 7+2/4+1 sc CQ 7/5 sc Kellyn 8+1/5+14 sc Joel 6/4+3 sc Bull 7/4+16 sc Guru 7+5/4+17 sc Juarez 7/4+11 sc Q 4+4/4+7 sc Sarah 6/4+4 sc KK 5+4/5+15 sc Ray 3+1/2+14 5 min Gonzo 6/4+5 sc Andrew 6+8/5+19 sc Christy 8+4/5+10 sc Sarena 7+1/7 sc Michi 6/3+7 sc Herman 6+1/6 sc Vince 7/3 sc D 7/5+7 sc Susan 5+4/4+9 Strength: Juarez...

Thursday, 6/25/2015 WOD

In House competition and CFTN anniversary Saturday, July 11 3-3-3-3-3 of Power snatch First set at 50%, add add 5 to 10 pounds on each additional set at 40 past the hour 10-9-8-7….1 of: Overhead squat (65/95) Kettlebell swings (16/24) 200 meter run between each set Warm up: 400 meter run Dynamic stretch Shoulder/hip mobility Times: Heather 8:19 1/2 Steph 8:30 1/2 Vince 26:24 sc 3D 25:20 sc Andrew 28:11 sc Karen ? McC 25:13 Sarah 24:49 sc Randy 28:22 sc JMac 32:52 sc Guru 26:26 sc Shannon 29:04 sc Cristy 23:10 Gimpy 24:28 sc John 31:39 mod Herman 31:07 sc Wednesdays: Roberto 11:03 (met con) D 21:39...

Wednesday, 6/24/2015 WOD

In House competition and 2nd year anniversary Saturday, July 11. EMOM for 10 minutes of: 1 squat clean (95/135) 10 hand release push ups rest 3 minutes 30-20-10 of: curtsy lunges, prison rules double unders/3x singles sit ups Warm up: 400 meter run 3×20 pullovers Old stretch clean progression Erik 95/24:25 Andrew 135/21:56 Heather 95/19:45 Cynthia 75/24:31 Alissa 95/22:46 Mayra 55/23:55 Vero 65/22:37 JMac 95/21:04 Gordon 135/20:36 Adriana 95/20:09 Kellen 65/23:52 Bull 135/21:14 Ruth 95/20:47 Phil 95/26:15 Q 60/24:03 Juarez 135/21:55 Cori mod/ 22:45 Cristy 95/19:19 Herman 115/23:56 Fran 95/21:04 Jess 75/25:29 Susan 65/25:19 Vince 125/22:14 Dani (Intro) Strength: Juarez Gimpy Cristy...

Tuesday, 6/23/2015 WOD

Remember our In House competition and Anniversary celebration on Saturday, July 11 From Juarez’s treasure chest: 4 rounds not for time of: 3 dead lifts (75/115) 1 hang squat clean (75/115) 1 hang power clean (75/115) 1 thruster (75/115) at 35 past the hour “The 300 partner Workout” 100 calorie row @ 1 damper (each partner) 100 calorie row @ 5 damper (each partner) 100 calorie row @ 10 damper (each partner) Warm up: 500 meter row Dynamic stretch Complex progression Andrew/Erik 19:49 Jaime/Heather 21:10 Razor 22:28 Lydia/Joel 26:19 Juarez/Guru 18:51 Q/Sarah 25:09 Sean/Shannon 25:08 John/Cori 25:29 Alyssa/Jay 23:43 KK/McC 21:51 Herman/Randy 18:48 Kellen/Roberto 23:05 Jessi/Kristen 26:14 CQ/D 25:10 Mike/Vero 23:19 Lindsey 7:27(Intro) Mondays: Karen 25:37 Christy 23:31 Steph 18:53 Vicki...

Monday, 6/22/2015 WOD

Remember our In House Competition and 2nd year anniversary celebration on Saturday, July 11th. Sign up today! From our friends at Alpine CrossFit and “The Legends Competition” For time:  12 clean and jerks (95/135) 21 toes to bars at the 5 minute mark 600 meter run 50 burpees 40 wall balls 30 pullups 200 meter run Warm up: 400 meter run Old stretch pull up progression 3×5 clean and jerk (light to warm up weight) Times: Heather 17:51 Andrew 18:40 sc Eric 22:10 sc Erik 21:22 sc Jon 22:00 sc Cynthia 22:45 sc Alissa 22:20 sc Sarah 23:33 sc JMac 20:30 sc KK 27:33 sc Juarez 25:15 Guru 23:26 sc Roberto 20:58 sc Cristy 20:25 Q 30:44 sc Ruth 23:36 sc Kristen 22:50 sc Vero 26:04 sc D 24:35 sc Fran 28:18 rx Emily 27:57 sc Kellen 7:40 (Intro) Gimpy...