Month: February 2014

  • Friday, February 28th, 2014

    Friday, February 28th, 2014

    Hey Folks! SO 14.1 is UNVEILED!  10 minute AMRAP of 30 double unders and 15 power snatches at 75/53 (53 is considered 55 for the keeners ready to try and point that out to me).  A few days to practice and get into the “eye of the tiger”. If you are doing the WOD on…

  • Thursday, February 27th, 2014

    Thursday, February 27th, 2014

    Hey Folks! Great work today!  There are already 4 team names up – let’s get the other two or three up soon too (Before Monday if you want a point!) The challenge of the week is also up now – All team members must try it in order for your team to get a point.…

  • Wednesday, February 26th, 2014

    Wednesday, February 26th, 2014

    Hey Folks! Nice cleans today!  Snappy hips, quick elbows – you guys made it look good! There has been a lot of random arguing over the “knees out” cue, and Kelly Starrett’s prescription in “Becoming a Supple Leopard” to push the knees out as far as possible (so long as your spine, feet and ankles…

  • Tuesday, February 25th, 2014

    Tuesday, February 25th, 2014

    Hey Folks! Great work today!  SO, the next few days I recommend going a little lighter, easier, and REALLY concentrate on perfecting form, movement patterns, and working on mobility (between sets, before and after the WOD, etc.) Teams are made!  They are as follows: Here are the intramural teams and the available points for week…

  • CrossFitter of the Month – January 2014

    CrossFitter of the Month – January 2014

    Hey Folks! This month we recognize a CrossFitter who has earned the title through serious consistency, dedication and clear enjoyment of the program.  This person has been with us for much of our existence and continues to contribute so much to our gym through her great efforts and through being a fantastic role model for…

  • Monday, February 24th, 2014

    Monday, February 24th, 2014

    Hey Folks! Great work this weekend!  Burpees and Toes to bar are a great combo – you can expect to see that again in the near future! This week we’ll dial things back a bit and prep our movements for the Open.  We want to make sure we aren’t doing any Bro-reps!  Ensuring a full…

  • Weekend, February 22-23, 2014

    Weekend, February 22-23, 2014

    Hey Folks! It’s the weekend!  Come train! Warm up [av_toggle_container initial=’1′ mode=’accordion’ sort=” av_uid=’av-9kmel9′] [av_toggle title=’Longevity – Saturday’ tags=” av_uid=’av-7brb7h’] Fill in the blank/update a score you haven’t done in a long time. 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75/45 pound Snatch, 30…

  • Friday, February 21, 2014

    Friday, February 21, 2014

    Hey Folks! Great work on todays WOD – A tough week all together!  Keep up the great work everyone 🙂 We’ve got some last minute sign ups so the teams should be up tomorrow.  Sorry for the delay haha Warm up 2 Rounds – 10 dislocates, 10 Overhead Squats, 10 inch worms, 10 tuck jumps…

  • Thursday, February 20th, 2014

    Thursday, February 20th, 2014

    Hey Folks! Great work on the WOD – 10 rounds never seemed so… easy?  To be honest I didn’t think it would go by that quickly when I started the WOD, but if you kept a steady pace it ticked by nicely.  Good wall ball practice too If you’re going to sign up for the…

  • Wednesday, February 19th, 2014

    Wednesday, February 19th, 2014

    Hey Folks! 20 minutes is a long time!  That was a beauty WOD though!  Let’s keep up the great work and slide in nice to the Open 🙂 So most of us aren’t in any danger of qualifying for regionals (but we ARE in danger of having a wicked good time!)  So we don’t need…