03
23
2015

Important Schedule Change – Please Read

Saturday Schedule starting April 4th: 8:15am Member WOD 9:15am Member WOD (new class addition) I realize reading information on schedule changes is not a top priority for many of you as a few of you have told me in the past that you don’t read these notices…but please just take a few minutes to read so we are all on the same page.  Thank you kindly! – Crystal   Community WOD will no longer be every Saturday.  Instead we will have 1 Community WOD a month.  We plan to offer...

03
22
2015

Uncommon WOD – 032315

CrossFit 1.0 & 2.0 A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups (if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups) Station 2 – Bench Press or Floor Press x 8 reps @ 20X1 B. For time: Row 1000 Meters 20 Strict Handstand Push-Ups 30 Ring Dips 40 Push-Ups   *Courtesy of CrossFit Invictus

03
20
2015

Uncommon WOD – 032115

CrossFit 1.0 & 2.0 In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: 10 Push Press (115/75 lbs) 5 Burpees Over the Barbell Rest 5 minutes, and then, As many rounds and reps as possible in 10 minutes of: Row 150 Meters 15 Russian Kettlebell Swings (heavy)   *Courtesy of CrossFit Invictus

03
20
2015

15.4 Heats Announced

Saturdays are moving very smooth this year – here are a few reminders: If you have a bag, please use the athlete area upstairs – do not place your bags anywhere you want. Upon arrival, please mark if you are going to be doing Scaled or Rx’d. If you do not know what the Scaled option is – click here.  Remember – after you have hit the workout, you need to Judge next heat. Remember EVERYONE needs to be here at 9:15am to go over Movement Standards and hear any addition...

03
19
2015

Uncommon WOD – 032015

CrossFit 1.0 A. Every minute, on the minute, for 15 minutes: Minute 1 – Front Squat or Goblet Squat x 10 reps (goal is to use as much as was used last week – when you did 8 reps) Minute 2 – Russian Kettlebell Swings x 12-15 reps Minute 3 – Strict Pull-Ups x 5-6 reps (add external weight if you’re able to make the rep range easily) B. Complete as many rounds and reps as possible in 12 minutes of: Run 400 Meters 20 Alternating Reverse Lunges with Kettlebell Farmer’s Carry   CrossFit 2.0 A. Ev...

03
18
2015

Uncommon WOD – 031915

CrossFit 1.0 A. Every 2 minutes, for 18 minutes (3 sets of each): Minutes 1-2, 7-8 & 13-14: Supine Ring Row x 10 reps @ 2111 Minutes 3-4, 9-10 & 15-16: Nose-to-Wall Handstand Hold x 45-60 seconds Minutes 5-6, 11-12 & 17-18: Hollow Rocks or Holds x 45-60 seconds B. Every 4 minutes, for 20 minutes (5 sets): Row 500 Meters 20 Jumping Lunges 20 Push-Ups Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing....

03
17
2015

Uncommon WOD – 031815

CrossFit 1.0 A. Every minute, for 18 minutes: Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more) Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011 Minute 3 – Seated Strict Press x 8 reps @ 2011 B. Three sets for max reps of: 60 seconds of Kettlebell Swings 60 seconds of Goblet Squats 60 seconds of Rest   CrossFit 2.0 A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills Followed immediately by…...