The Box hours have changed a bit so check the NEW schedule prior to dropping in. Please call ahead of time so we know you are coming to play. Please do not just show up w/o notice as we will plan for your workout. Come see what all the buzz is about for yourself. Fundamentals (9 basic Crossfit Moves) are BY APPT. ONLY, we will work with your schedule. We have 8 visit punch cards available for $80.00. Single visit drop in rates are $15.00.
About CrossFit
02/23/2012
2/23/12
Today's WOD
400 M. Run
10 DB Thrusters (35/25)
50 Jump Rope
8 DB Thrusters
40 Jump Rope
6 DB Thrusters
30 Jump Rope
4 DB Thrusters
40 Jump Rope
2 DB Thrusters
50 Jump Rope
400 M. Run
A little bit of weight and a lot of cardio. This is not a long one but not real short either. Keep yourself moving and before you know it, it is done... Yay!!! The week is also coming to a close, what do you have planned? I think a good long hike and maybe playing in the snow with the dog is in order for me. Plan on doing something even if it is just a good long walk outside. Get some fresh air everybody, it will do you good!
The night group... Nelly, Daniel and Hernan. Nelly is trying to stay warm or she is hiding from the camera... one of the two. Excellent start for everybody tonight.
Nelly doing some thrusters while Daniel and Hernan get busy with the jump rope fun. Excellent finish too.
Today Antonietta and I tackled this one in the afternoon. WOW is all I can say about it. Running is not my favorite or Antonietta's but we pushed ourselves and each other and got'er done.
02/22/2012
2/22/12
Today's WOD
5 x 5 Sumo Dead Lift
Rest then...
3 Rounds @ 1 Minute each Exercise of:
Row for Calories
Wall Ball (20/14)
Russian Twists (35/25)
Ok... here we go! With this one, once you complete the 5 x 5 Sumo D.L. you will rest a couple of minutes then... It is time to go for 9 straight minutes. 3 movements at 1 minute each x 3 rounds. Rowing is for calories, Wall Ball is for reps as is the Russian Twists. We are going for REP TOTALS people. Let's get it on!!!
Peter and I took our turn this morning and happily got it done. The afternoon group well... what can I say. The evening group, they gave it their all and then some.
Josh and Gina enjoying the Russian Twists. I think I see a smile under those grimissing faces. Really... I do! Gabriel also made it in and played a little by working on his kipping pull ups.
Look at this... Gina and Josh sporting a shirt or two of ours while rowing their butts off. Nice work you 2!
Bear passed her puppy class with flying colors AND was considered the MOST IMPROVED of the group. She did so very well and made me ever so proud. Now, time to work on her jumping issue. She will be better soon. :-)
Wednesday classes are back to normal hours as of next week. Thanks for adjusting your schedules over the last few weeks.
02/21/2012
2/21/12
Today's WOD
10 Rounds of:
10 Push Ups
10 Sit Ups
10 Squats
Don't be fooled into thinking this one will be easy... compared to some other WODs, it is but... it will still have you huffin and puffin by the time you finish it. Yes, this is a lot like "ANGIE" but minus the pull ups AND this one is broken down versus all 100 reps per movment being done at once before moving on. Next time we will add the pull ups to this one and really make it FUN!
Peter, Amanda, Antonietta and I killed this one at 4:30. Everybody did so great and Peter set the time to beat for the rest of the players. Anyone take the challenge?
Greg cranked out his ahead of the evening crowd. Nelly, Daniel and Hernan blazed through this one. Daniel gets the "Time of the Day" at just under 9 minutes... Yeah!!!
The family getting the sit ups going... Working out as a family is paying off for all of them.
Tomorrow is the LAST Wednesday with an adjusted schedule. We will have sessions at 9am, 3:30 and 6:30pm. Next week we will be having the 4:30 session taking over for the 3:30 session... Mon. thru Thursday.
02/20/2012
2/20/12
Today's WOD
Warm Up with... Clean Pulls/Hang Cleans
Rest then...
"GRACE"
30 Clean and Jerks (135/85)
We are gonna start the week with a SHORT but KICKIN' one. This one we have done a few times but it is always an ASS WHOOPING! Come on down and show GRACE what you have...
No pics from the morning session but... Peter, Hec and I did do it. It was so much fun... really!
Hec, for the second time... Amanda and Mason working hard this afternoon. Great work you guys. Peter came in a bit later and did it a second time as well.
Greg and Gina playing with "GRACE" while Josh did a WOD a little more friendly to his sore elbow.
Here we have Greg, Gina and... for the 3rd time, Peter getting GRACEFUL...
Greg and Peter did an additional "Grace" a bit lighter this time, just for fun. Crazy guys but awesome at the same time.
Only 1 PUPPY class left... Wednesday!
02/17/2012
2/17/12
Today's WOD
5 x 5 Push Press
Rest then...
100 M. Run
30 Burpees
200 M. Run
30 KB Swings (53/35)
100 M. Run
30 Sit Ups
It's Friday and the weekend is here but before you start with that fun let's get this FUN WOD done. Ready... Set... GO!!!
Good morning guys... Daniel and Greg enjoying the sun and getting a WOD done. Is that BURPEE fun you are having? I think so!
Daniel swinging the 35 pounder today and soon... the 44 pounder. Ready for it Daniel?
Need any 50 Proof SPF on that head of yours. That sun is shining very brightly this morning.
Does that rep count guys? I'm not sure. I will be watching you 2 very closely...
Peter, Hec and I rolled through this one in the afternoon session. No pics as proof but I can tell you this much, our sweat hit the floor and some choice verbage as well. Bear watched us too but from her kennel.
02/16/2012
2/15/12
Today's WOD
15 Minute AMRAP of:
12 Thrusters (75/45)
10 Pull Ups
8 Burpees
Ready for the Anaerobic feast? It is ready for you and wants to make you sweat and cry a little. Was it able to do that to you? From what I saw... it did! Nice work from all of you tonight.
Hec looking good with the form on his Thrusters. He got a head start tonight and was out of here on time for his meeting. Carol??? Where are you? Hahahaha.
Here is the rest of the evening crowd... Hernan and Nelly doing their Burpees while Daniel and Greg are working on the Thrusters. How many rounds?
02/15/2012
02/14/2012
2/14/12
Today's WOD
1000 M. Row
21 Dead Lifts (225/155)
21 Pull Ups
500 M. Row
15 Dead Lifts
15 Pull Ups
250 M. Row
9 Dead Lifts
9 Pull Ups
Happy Valentines Day everybody! When you do this WOD, eating that chocolate candy or special dinner won't seem at all terrible. You do have to do the WOD though! Have you earned your chocolate today?
These 3 earned it today... Nelly and Daniel doing their Dead Lifts and Hernan getting his Pull Ups done.
They all had to do a portion of the rowing as a run instead. Hernan was the lucky one and did the 800 meter run instead of the 1000 meter row.
Wednesday the 15th... Classes will be at 9am, 3:30 and 6:30pm. Puppy classes are almost done...
Peter and I did this one this morning and it almost killed me but we finished it. Yay!
02/13/2012
2/13/12
Today's WOD
"ANGIE"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
ANGIE will walk up to your face and SLAP you into reality. If you were lazy or ate terribly this weekend, she WILL let you know it. This is a great WOD to start the week with. ENJOY it, I know I did. Amanda did too.
Here is the evening group gutting their way through this WOD. Everyone had choice words for this event tonight. Peter, Hec, Gina, Josh and Greg... having fun?
Some push ups, sit ups and squats going on and everyone is fully enthralled in the action. Yes, they had fun!!!
