Friday 11-16-12
Let’s test out the new pull up rig! Thanks, Dave!! Weighted Pull Up 1-1-1-1-1-1-1 ___ For time: 9 Strict Presses (115/75#) 21 Pull Ups 15 Push Presses (115/75#) 15 Pull Ups 21 Push Jerks (115/75#) 9 Pull Ups […]
About:Coach
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Thursday 11-15-12
Back Squat- 15 min to find 3RM ___ Team WOD- Coaches Choice. […]
CrossFit Adaptations Part 7- Speed
I’m back! I’m sure you’ve missed me and our CF Adaptations Series. Getting the box moved and running smoothly has been quite a chore! Thanks for everyone’s help! Onward. Today we’re going to take a look at Speed: Speed is… 1) Distance traveled divided by the time of travel. 2) The state of being in […]
Open Gym, ATB, and Holiday Schedule
Hey guys! Lots of stuff coming up in the next week. Here’s what you need to know: 1) Open Gym Tomorrow- 6-8am or 5-7pm. Be there and bring a friend! 2) Our ATB is changing to “At The Box.” It’s still going to be: a. Every 3rd Saturday of the month at 9am (note the […]
Tuesday 11-13-12
Tabata Row 20s on/ 10s off x8 Goal: Men 1000M/ Women 850M _____ 3 Rounds (not for time): 10 GHD Sit Ups 10 Back Extensions 10 Depth Push Ups […]
Monday 11-12-12
“Jack” AMRAP 20 Min: 10 Push Press (115/75#) 10 KBS (53/35#) 10 Box Jumps (24/18″) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin […]