New Years Eve Team Workout!
We are having one class at 9am.
We hope to see you there!
Monday, December 30, 2013
Sunday, December 29, 2013
December 30, 2013
20 minute AMRAP
5 thrusters
7 hang power cleans
10 sumo dead lift high pulls
All with a 95 pound bar
5 thrusters
7 hang power cleans
10 sumo dead lift high pulls
All with a 95 pound bar
Friday, December 27, 2013
December 27, 2013
SpongeRob
25 Strict Pullups
It's almost that time for New Year's Resolutions! We would greatly appreciate it if you refer us to your friends and family when they begin their search for a gym!
25 Strict Pullups
30 Kettlebell High Pulls (53/35)
35 Slams (20/15)
25 Bent Over Rows (115/85)
30 Single Arm Kettlebell Swings (53/35)
35 Kettlebell Curls (53/35)
It's almost that time for New Year's Resolutions! We would greatly appreciate it if you refer us to your friends and family when they begin their search for a gym!
Sunday, December 22, 2013
December 23, 2013
Cindy
20 minute AMRAP
5 Pull ups
10 push ups
15 squats
Tabata
Bar Push Press
Russian Twists
Congrats to Crystal, who won our health challenge! Christie and Val also did great! You ladies stayed strong the whole way through!
Also, Pick It Up will be closed on Tuesday, Wednesday, and Thursday so let's make it count tomorrow!
20 minute AMRAP
5 Pull ups
10 push ups
15 squats
Tabata
Bar Push Press
Russian Twists
Congrats to Crystal, who won our health challenge! Christie and Val also did great! You ladies stayed strong the whole way through!
Also, Pick It Up will be closed on Tuesday, Wednesday, and Thursday so let's make it count tomorrow!
Thursday, December 19, 2013
December 20, 2103
The Jesse
4 rounds
18 High Box Jumps
25 Burpee Pull Ups
3 Muscle Ups
Although some of us won't be able to do this workout as prescribed,the goal is for us to push ourselves! These movements are all scalable, but the goal is (down the road) for us to all be able to do muscle ups! I know muscle ups are daunting, but there are so many things we thought we couldn't do before we started CrossFit! For many of us, skill movements are the hardest movements, but the only way to do them is to practice!!!
Also, last day of the health challenge! Congrats to those that stayed tough the entire time; I know we're all very excited to cut loose for the party tomorrow! You guys earned it!
4 rounds
18 High Box Jumps
25 Burpee Pull Ups
3 Muscle Ups
Although some of us won't be able to do this workout as prescribed,the goal is for us to push ourselves! These movements are all scalable, but the goal is (down the road) for us to all be able to do muscle ups! I know muscle ups are daunting, but there are so many things we thought we couldn't do before we started CrossFit! For many of us, skill movements are the hardest movements, but the only way to do them is to practice!!!
Also, last day of the health challenge! Congrats to those that stayed tough the entire time; I know we're all very excited to cut loose for the party tomorrow! You guys earned it!
Wednesday, December 18, 2013
December 19, 2013
6 Rounds
12 Deadlifts (225/145)
8 Handstand Push ups
4 strict pullups
Two more days for the health challenge, be strong guys! If anyone has any friends who are on the fence of trying CrossFit, our new years guarantee is a great way to get into it. Tell your friends to come in and ask us about it!
12 Deadlifts (225/145)
8 Handstand Push ups
4 strict pullups
Two more days for the health challenge, be strong guys! If anyone has any friends who are on the fence of trying CrossFit, our new years guarantee is a great way to get into it. Tell your friends to come in and ask us about it!
Tuesday, December 17, 2013
December 18th, 2013
Benchmark day!
Karen!
150 Wall Balls for time
3 minutes of max pull ups
It's time to get more benchmarks done for our PR board!
For those of you who aren't on Facebook, we are having our Christmas party this Friday, ask us for more details!
Karen!
150 Wall Balls for time
3 minutes of max pull ups
It's time to get more benchmarks done for our PR board!
For those of you who aren't on Facebook, we are having our Christmas party this Friday, ask us for more details!
Monday, December 16, 2013
December 17th, 2013
200 double-under buy in
25 box jumps
20 kb swings
15 hand release pushups
every minute on the minute; burpees
We only have a few days left on our health challenge; let's finish strong! The health challenge will officially end Friday at 7pm. Winners will be announced after Saturday's class.
25 box jumps
20 kb swings
15 hand release pushups
every minute on the minute; burpees
We only have a few days left on our health challenge; let's finish strong! The health challenge will officially end Friday at 7pm. Winners will be announced after Saturday's class.
December 16th, 2013 WOD
Back Squat
5-5-5
Front Squat
3-3-3
Overhead Squat
2-2-2
Take two minutes rest in between each set today. If at 60 seconds or 90 seconds you are already ready for your next set you should take that as a sign that there is not enough weight on the bar.
However, with that being said please remember that the range of motion is what gets you results. Get Low!
5-5-5
Front Squat
3-3-3
Overhead Squat
2-2-2
Take two minutes rest in between each set today. If at 60 seconds or 90 seconds you are already ready for your next set you should take that as a sign that there is not enough weight on the bar.
However, with that being said please remember that the range of motion is what gets you results. Get Low!
Saturday, December 14, 2013
December 15, Xmas WOD
3 rounds
12 pushups
25 burpees
13 sit ups
Just a reminder, these WODs are just for bonus points. If you haven't taken a rest day this week, please take tomorrow off!!!!
12 pushups
25 burpees
13 sit ups
Just a reminder, these WODs are just for bonus points. If you haven't taken a rest day this week, please take tomorrow off!!!!
Thursday, December 12, 2013
December 13, 2013
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