February 2013

130226 Day 2

Day 2WOD 130226Basic Training, 6-7amCoach's Hour, 7-8am 5 rounds for time of:7 thrusters10 pull-ups?? double unders15 t2b L1 – 95/65, assisted or rx'd pull-ups, 15 double unders or 100 singlesL2 – 115/85, ctb pull-ups, 50 double undersSK – 135/95, weighted pull-ups (35/10), 100 double unders no cap… but don't let it turn into a marathon!! 

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130225 Day 1

Day 1 WOD 130225 5 rounds of:1:00 – 3 weighted dips + max reps unbroken squat cleans… (no re-gripping, or resting in hang or on the deck… score = unbroken reps)1:00 – rest L1 – 95/65L2 – 115/85SK – 135/95 rest to 11:00… 10 rounds for time of:15 deadlifts (w/squat clean barbell wt.)15 hrpu crossfit.com

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130223 Day 6

Day 6WOD 130223 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training10:30-12:00, WOD12:00-2:00, Competition Training 8 rounds of: tabata abmat sit-ups @ 5:00… AMRAP in 10min of:push press – 95/65squatsdouble unders L1 – 10,20,40L2 – 15,30,60SK – 20,40,80           crossfit.com  

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2013 Open

The Open: If you are registered to compete in The Open or not, we will be programming The Open WODs every Friday during The Open Competition.  For those registered to compete, you will be asked to perform the WOD during the evening hours in order to provide adequate judging and training opportunities.  In addition, the

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The New Shed

Your New Gym: As March draws ever closer, there is much anticipation!  The Open is a couple of weeks away, and more importantly… we are very close to training in our new facility!  A grand opening date has not been set, but please note that we are ahead of schedule regarding construction, and we are

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