Archive for April, 2013

Thruster ladder

Posted: April 28, 2013 in WODs

Thruster ladder
Men – 95
Women – 65

Every minute on the minute add 10lbs until you miss. Score is best completed lift

800m run
Rest 2 min
400m run
Rest 1 min
200m run

Congratulations to our news crop of athletes coming out of the elements class they are good! Welcome to the big kids class kids. And the rest of you, you know what to do welcome our newbies with open arms for me! and congrats to Bryce for two prs in one lift 135 power clean and 135 thruster! Bam

Attention members we will have a brief disturbance in our regular hours at the beginning of the week:
Monday cancelations -6am and 4 pm
Tuesday cancelations -6am

All other classes will go on as regular so get in and continue to train! 🙂 see y’all soon




Posted: April 28, 2013 in WODs

800m run
50 back squats
30 push ups
10 muscle ups or 15 burpee pull ups

I love muscle ups and you want one you better love practicing them! We went over some drills to learn the progressions use them.


Teams of 2

Posted: April 26, 2013 in WODs

Teams of two complete the following:
4-400m relay
50 clean & jerks 135/95

Today’s wod was a ton of fun and lightning fast! Just keep one partner moving that bar as fast as possible if one starts to slow down let the other step up and crank them off. There isn’t much to this but to just go! Gotta love it! Get some rest stay hydrated and ill see you tomorrow for some fun



Birthday girl

Posted: April 26, 2013 in WODs

Max snatch

4 rounds
24 jumping lunges
8 hang snatches 135/96
6 hspu

Happy birthday coach Roselle!


That was kinda “NUTTS”

Posted: April 24, 2013 in WODs

10 hspu
15 deadlifts 250/165
25 box jumps 30/24
50 pull ups
100 wallballs
200 double unders
400m run 45/25

Gotta love the Heros! To pay our respect to their sacrifice we sacrifice a little bit for them. Nutts is one of may favorite hero wods one, because its a chipper and two it’s extremely verse and challenging. A little bit of everything to cover all the crossfit bases. What was also nuts was the size of the classes wow! Good attendance still missing a few so if you see em tell em to get in cuz they are missing all the fun! Also lets try to stretch out and fill up the am class. If the afternoons continue to fill up ill have to require sign ups for each class and you can only go to that one… It helps the flow of classes as well as allowing me to safely program the wods 😉 keep it up guys! Love it!


Heavy thrusters an burpees

Posted: April 23, 2013 in WODs

10 min emom
Even minutes
5 squats 70%
Odd minutes
30 sec handstand hold

3 rounds
15 thrusters 135/95
15 burpee over bar

Bam! Nice start to the week and fun but challenging strength emom and a grinder of a wod. The best advice I can give for a heavy thruster is treat it as two parts…. The first one is the one that requires great focus and patience, the front squat. Treat this as if it is only a front squat, keep the elbows high, the torso upright and the tempo perfect. Don’t feel rushed to explode out of the hole as with the heavy load it will throw you forward and cause you to push the weight out in front or fail completely. Do the front squat and the front squat only until you’re 3/4’s if the way up. Now we are in the real drive phase In the heavy thruster, if we’ve done this correctly we’ve done a perfect front squat we took our time and came up with a vertical torso and heels still of on the floor now we are in part two and in a perfect push press position. Now we explode the hips into the bar (which should still be in contact with the shoulders) and drive it off the shoulders to complete the lift without needing to take a step forward to recover.

Nice work today guys lets take care of those bodies And get ready for tomorrow!



Posted: April 19, 2013 in WODs

Strict press

Time to slow it down and lift heavy. Lets see who’s the strongest in the box!