REMINDER: Weekend Schedule. Saturday: 10am- Olympic Lifting. 4pm- Bring a Friend WOD! (more info) Sunday: 4pm- Paleo nutrition seminar. (more info & registration) WOD: 3 rounds or 30 min cap 28 sit-ups 28 deadlift (Body weight, scale to 55% of 1rm) 28 double-unders 28 KB swing (35,53#) 28 handrelease pushups 28 Box Jump (20,24”) 28 Wallball […]
WOD: The Bear Complex Attempt five complexes. Rest as needed between complexes. One complex is seven rounds of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press Pick your start weight and try to go up each attempt. Don’t get greedy with that start weight! The bar should only tap
Your goal today is simple: Be better. Be better in thought, in word, in deed. Be better at what you think, what you say, what you write, what you do. ‘Be Better’ -Lisbeth WOD: ‘Josh’ 21 Overhead Squat (65,95#) 42 pullup 15 Overhead Squat 30 pullup 9 Overhead Squat 18 pullup
“Exercise and application produce order in our affairs, health of body, cheerfulness of mind, and these make us precious to our friends.” -Thomas Jefferson. WOD: P1. Max Effort Deadlift. (15min) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to 4 single
“Responsibility” from CrossFit Ann Arbor (MI). WOD: P1. Dynamic Effort Shoulder Press. 3×8 @ 60% of 1rm, on the minute. P2. 3-6-9-12-15-18 reps for time: (12 min cap) Toes-Bar, (Shuttle Run*), Box Jump 20,24” *between each set of ttb and box jumps perform 1, 48m. shuttle run- from pull-up cage to platforms x 2.
Come on By to 418 S. College Ave! At NOON we will be painting the gym back to it’s original state. We’ll have some supplies, but if you have rollers at home, bring ’em with! Starting Monday!!! CrossFit Classes: Class times will stay the same, but we’ve moved to 501 N. Rogers, Suite C. (47404)
10am Olympic Lifting: 1RM Clean and Jerk Thanks to Bryce W. for sharing: Weightlifting At The Olympics, The Most Moving Thing In Singlets Ever Wow! Thanks to Everyone who came out to lend a hand during our move. It took only minutes to clear some of the heaviest things in our gym! Our CrossFitters were the fastest
p1. Backsquat Warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%). Switch to a single rep, working up to 4 single repetitions of between 90-100% of your max. Go for a new 1rm if positioning is good and weight feels good. p2. Partner Tabata Burpees Complete this for 16
P1. Max Effort Split Jerk Warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%). Switch to a single rep, working up to 4 single repetitions of between 90-100% of your max. Go for a new 1rm if positioning is good and weight feels good. If you reach a
