Sunday, 6/26/2016

“Nate”  As many rounds as possible in 20 min 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings (16/24) In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son...

Saturday, 6/25/2016

Every 6 minutes for 36 minutes Option 1: 600 meter run 50 double unders 25 ball slams (20/30) Option 2: 400 meter run 40 double unders 20 ball slams Barbell Basics @ 10AM Technique: Snatch Progression Primer: 3 Sets of 3 Reps, Snatch Dead Lift, 80% or more Work: 5 Sets of 5 Reps, Squat Snatch, no more than 75% Sean Juarez Cristy Jessica Luke Jill Mark Ismael 3Dee Cara Vicki Vero Razor Barbell Basic Cara Ashley Ismael...

Barbell Basics Class Begins Tomorrow!

We would like to invite you to attend Barbell Basics every Saturday at 10 AM. Barbell Basics will focus on Olympic Lifting technique. Olympic Lifts such as the snatch, clean, and jerk are present in many CrossFit workouts. This class will be structured for the beginner lifter. However, going “back to basics” never hurt anyone and may even help an intermediate lifter to improve the smaller nuances that may exist in their technique. The class structure will include technique instruction, warm-up, and practice with the PVC pipe and/or empty barbell. After practice, the work will consist of a primer followed by the programmed Olympic Lift with a weighted barbell no more than 75% of your 1 rep max. The goal of this class is to practice the technique in order to perform the lifts with good, sound technique consistently. Finally, this class is part of your membership! See you there! Barbell Basics class will be held every Saturday at 10AM beginning June 25, 2016. VAMOS! VAMOS! VAMOS!...

Friday, 6/24/2016

Basic Barbell class starts tomorrow at 10 am Vamos, Vamos, Vamos!  Power Jerk + Split Jerk – 65% x (2+1) x 2, 70% x (2+1) x 3 at 40 past the hour 3 rounds of: 10 push jerks (75/115) 200 meter run 10 front squats (75/115) 200 meter run “Ninja” 20 mountain climbers (prison rules) 200 meter run 20 ring rows 200 meter run 20 burpees 200 meter run 20 sit ups 200 meter run 20 air squats 200 meter run 20 leg raises 200 meter run Times: Shane 14:55 rx Razor 17:35 rx Raisa 17:43 Martha 16:12 Nicole 21:58 3Dee 15:48 Cathy 16:12 Chris 13:11 rx Miriam 15:10 rx T2 13:57 rx Cara 17:42 rx Jessica 12:50 rx Meat 15:57 rx Vince 19:20 rx Jackie 10:58 tx Christian 14:1o rx Carmen 15:00 Guru 15:05 Danny 15:36 Hollywood 15:47 Caileigh 15:02 Ninja Vero 17:56 Juarez 15:15 Christina 15:23 JMac 17:42 Gris 16:44 CQ 18:55 Vince 14:30 Meat 17:30 T2 Thursdays...

Thursday, 6/23/2016

Basic Barbell Class starts Saturday @ 10 am  In House Competition is  Saturday, July 16th. Vamos, Vamos, Vamos! 4 rounds of: 5 power cleans (115/165) 15 wall balls (14/20) 25 double unders *If you can power clean more than (165/235), please use (125/185) “Maximum Level” On the rower: Pull a sub-1:35/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:40/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:45/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:40/500-m pace for as long as possible Rest 3 minutes Times: Eli 11:05 75 Carla 11:17 65 Steph 11:42 115 Christy 15:23 65 Cara 16:05 95 Sean 13:18 185 Raisa 10:16 85+ Carmen 14:46 75 Martha 11:15 85 Miriam 14:23 115 Razor 12:50 165 Meat 13:35 185 Christina 12:44 105 Jill 13:00 95 Roberto 12:01 165 T2 12:38 135 Bull 9:00 165 Chris 9:58 165 CQ 15:14 115 Gris 9:35 55 John 11:48 185 Jessica 9:00 95 Luke 9:05 185 Danny 13:40 85 Mark 20:18 165 Diana 10:57 55 Rochelle 14:06 85 Herman 17:45 125 Wednesday Guru Sunday Meat nft Other Jackie...