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Friday, June 1st, 2012

Hey Folks!

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Some awesome 2k times today! And a hell of a lot of situps – there are going to be some sore bellies soon!

Jerk 5-5-5-3-3-3

12 minute amrap:
4 handstand pushup
8 ring rows
16 med ball cleans

Stretch – pecs & glutes

See you in the gym!
Adam

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Thursday, May 31st, 2012

Hey Folks!

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Great work on the back squats and awesome WOD. There is yoga this Sunday – come on out and get your stretch on! It’ll help with movement efficiency and reduce limitations on power output.

Click this link to sign up for yoga this sunday!
http://clients.mindbodyonline.com/ws.asp?studioid=21687&stype=-7&sTG=28&sVT=29&sView=day&sDate=6/3/2012

Warm up

2k row

Tabata:
Sit ups
Supermans

Stretch – your tight bits

See you in the gym!
Adam

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Wednesday, May 30th, 2012

Hey Folks!

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Great work today on the triple-couplet! Great cooperation at the 6pm class – it was nice having so many people in the gym at the same time! Welcome back to Mike P! We needed another “Mike” in the gym haha

Warm up

Back squat 5-5-5-3-3-3

For time:
400m run
10-1 of:
Box jumps
Clean and jerk
400m run

Stretch – quads & forearm flexors

See you in the gym!
Adam

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Tuesday, May 29th, 2012

Hey Folks!

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Great work today guys – and a big thanks to Coach John for coming out in the evening to help coach the snatch.

Warm up

5 minute amrap:
8 pull ups
8 push ups

1 minute rest

5 minute amrap:
5 wall ball
10 kettlebell swings

1 minute rest

5 minute amrap:
5 broad jumps
5 kettlebell presses per arm

Stretch – hamstrings & shoulders

See you in the gym!
Adam

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Monday, May 28th, 2012

Hey Folks!

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I hope the weekend with Drew was awesome! I heard some new Folks came out and enjoyed themselves – I’m pumped to see everyone again… Missed my crossfit fam!

Snatch 5-5-5-3-3-3

5 Rounds for time (we did this WOD on feb 13th – to compare):
• 5 Front Squats
• 5 Burpees
• 25 Double unders

Stretch – glutes & pecs

See you in the gym!
Adam

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Friday, May 25th, 2012

Hey Folks!

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Great work on today’s WOD! I don’t completely understand why you guys love the long beat downs so much, but maybe I won’t question it haha.

Drew is running the gym this weekend! Treat him nice and give him lots of hugs hahaha.

Yoga is on this Sunday! Sign up and get your stretch on!

Warm up

1 attempt for max pull ups
Find a heavy triple for the press

5 rounds for time:
3 back squat
14 overhead walking lunges
1 Parking lot sled drag

Stretch – quads & pecs

See you in the gym!
Adam

,

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Thursday, May 24, 2012

Hey Folks!

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Great work on today’s WOD! It looked like a good time and was pretty fun to watch. I think Sabrina had the highest score with mike AKA Heman close behind.

Warm up

20 minute AMRAP
10 push press
20 sit ups
30 squats
40 double unders

Stretch – glutes & T-spine extension

See you in the gym,
Adam

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Wednesday, May 23rd, 2012

Hey folks!

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It was a great day, thanks for all the BDay wishes and die hard efforts at the gym today!

Warm up

Overhead squat 3-3-3-1-1-1

10 minute AMRAP:
5 deadlifts
15 push ups
150m run

Stretch – hamstrings & pecs

See you in the gym!
Adam

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Tuesday, May 22nd, 2012

Hey Folks!

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That… Was an awesome long weekend. Hope you all enjoyed yourselves and enjoyed the weather, and maybe a WOD or two. It’s Drew and my birthday today, so todays WOD is going to be something I’d like to do… And then I’ll do Fran.

In other news, there will be yoga this coming Sunday with Lisa!

Warm up

Squat clean 3-3-3-1-1-1

5 rounds for time:
3 power cleans
9 pull ups
15 box jumps

Stretch – hamstrings & shoulders

See you in the gym!
Adam