Other News

Sunday, May 29th, 2016

Rest Day!

Attention members:
Tomorrow, Monday, May 30th, our class schedule for the “Memorial Day Murph” WOD will be as follows:
9am: Rx’d +20lb vest
10am: Rx’d
11am: Scaled
12pm: NextGen Cookout (grilled food will be provided by NextGen, feel free to bring your favorite beverages)
* Make sure to show up 45 minutes before your heat to warm up. Each workout will be starting EXACTLY on the hour (the clock will be re-starting every 60 minutes).
** We could use some help setting up balloons, flags, pullup rig, etc at 8am if anyone can help volunteer!
*** Ladies Bootcamp and all other CrossFit classes will be cancelled for the rest of the day.

100-day Burpee Challenge : Day 45

Saturday, May 28th, 2016

Happy Memorial Day weekend!

Reminder: Gym is closed today

100-day Burpee Challenge: Day 44

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Friday, May 27th, 2016

Reminder: There will be no classes tomorrow

Skill/Strength: EMOM x 12:
Odd: 30 sec. calories on Assault Bike
Even: 30 sec. calories on Rower

WOD: 2008 CrossFit Games Event 2
Five rounds for time:
5 Deadlifts, 275/183
10 Burpees

Men’s winner: Matt Chan 2:33

100-day Burpee Challenge: Day 43

Thursday, May 26th, 2016

Reminder: There will be no classes this Saturday

Skill/Strength: Overhead Squats, 5×5

WOD: “Karabell”
Ten rounds for time:
3 Snatch, 135/93
15 Wallballs, 20/14

100-day Burpee Challenge: Day 42

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Wednesday, May 25th, 2016

Reminder: There will be no classes this Saturday

Skill/Strength: Press, 5 x 5

WOD: “Flight Simulator”

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Come to a full stop between sets. No rolling into single-unders between sets.
Time cap: 25 minutes.

100-day Burpee Challenge: Day 41

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Tuesday, May 24th, 2016

Reminder: There will be no classes this Saturday!

Skill/Strength: Cleans, 5 x 5

WOD:
Run 400m
50 Pullups
Run 400m
100 Pushups
Run 400m
150 Squats
Run 400m
For time.  Post time to comments.

100-day Burpee Challenge: Day 40

DSC09240

Monday, May 23rd, 2016

Attention members:  
1. Please note that there will be no classes this coming Saturday, May 28th.
2. Monday, May 30th, our class schedule for the “Memorial Day Murph” WOD will be as follows:
9am: Rx’d +20lb vest
10am: Rx’d
11am: Scaled
12pm: NextGen Cookout (grilled food will be provided by NextGen, feel free to bring your favorite beverages)
* Make sure to show up 45 minutes before your heat to warm up.  Each workout will be starting EXACTLY on the hour (the clock will be re-starting every 60 minutes).
** We could use some help setting up balloons, flags, pullup rig, etc at 8am if anyone can help volunteer!
*** Ladies Bootcamp and all other CrossFit classes will be cancelled for the rest of the day.

Skill/Strength: Back Squat, 5 x 5

WOD: ”Gotta Regatta”
Four separately timed rounds of:
500m row
Rest five minutes between rounds. Post times and damper settings to comments.

100-day Burpee Challenge: Day 39

Many thanks to our Sponsors this year in helping us provide this t-shirt to our athletes! 

2016