Tuesday, November 27, 2012

Bent Over Rows


20 Good Morning-Squat-Good Mornings


AMRAP in 15 Minutes

5 Bent Over Rows (75/55)
10 Push-ups
15 Kettlebell Swings

Balance and Timing

3 Rounds for Time:

10 Overhead Squats (135/95)
50 Double Unders

Push It Real Good!


Mat Push
Jumping Lunges
Clapping Push-ups

Tuesday, November 20, 2012

Dave Allen Muscle Up

Dave Allen got his first muscle-up in the gym today. We are proud to see him accomplish his biggest goal for 2012. He has been working hard on the movement, timing and precision and it has all paid off. Have you been working on your goals for 2012? You only have 41 days before the new year. Why wait to make a New Years resolution in 2013 when you can set one right now. We hope all of our athletes come back from Thanksgiving Break refreshed and ready to work hard in the gym. See you all soon!

Advanced Gymnastics

6 Rounds for Time:

9 Parallate Jump Throughs
6 Handstand Push-ups
3 Muscle-ups

Friday, November 16, 2012



Overhead Squats (95/65)


90 Air Squats
80 Sit-ups
70 Lunge Walks
60 Box Jumps
50 Burpees
40 Pull-ups
30 Ring Dips
20 Hang Power Cleans (135/95)
10 Dead-lifts (225/155)

Wednesday, November 14, 2012

The Bear

5 Rounds for Weight

7 Power Cleans
7 Front Squats
7 Push Press
7 Back Squats
7 Push Press

*you are not allowed to set the bar down during your round*

Shoulder Work Ahead

Complete in 10 minutes

Shoulder to Overhead (155/105)
Chest to Bar Pull-ups


Complete in 10 minutes

Shoulder to Overhead (95/65)

Modified workout from CrossFit Verve

Friday, November 9, 2012


Goal: Row 250,000 meters as a gym in the month of November
Row in increments of 1000 meters
Row as a warm up, cool down, or workout
Help us make our goal!


5 Rounds for time:

Run 400 meters
30 Wall Ball
30 Box Jumps

Triple Bypass


Box Jumps
Double Unders

Friday, November 2, 2012

Hang Snatch

6 Rounds for Time

Run 400 meters
10 Pull-ups
10 Wall Ball
10 Hang Snatch (95/65)

Amber's Birthday WOD


A Ab mat Sit-ups
M Med Ball Cleans
B Burpee Box Jumps
E  Extensions (Back)
R Ring Dips