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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
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      • RYAN
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      • OSCAR
      • CHAR
      • JOAN
      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
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Last week’s Locker WOD winner: Josh!


Gym Competition!

2/29/2020

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If you can't make it in for the comp, here is an at home WOD.

Annie

50, 40, 30, 20, 10
Double Unders
Situps
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Alternative Athletics: 20 Minutes

2/28/2020

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20 Min AMRAP
100 ft Prowler Push
20 Hammer Swings
30 Sec L-Sit


​Recovery:
Run/walk 400 Meters
21-15-9
Kettle Bell Swings
Sit Ups

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CrossFit Hero: Maupin

2/27/2020

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U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

The "Maupin" Hero WOD, created by Bare Hands CrossFit (Columbia, IL, USA) was originally programmed with 4 rounds of just a run and 2 minutes each of max push-ups and sit-ups. But a version they posted on YouTube was later posted on the CrossFit main site as the workout of the day for Sunday, April 10, 2016 (160410).
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Maupin
4 Rounds for Time
800 meter Run
49 Pushups
49 Situps
49 Air Squats

Men: 36:43 (Sean)
34:01 (trainer)
Women: 43:56 (Tara Z)


Compare 8/31/19

Recovery:
2 Rounds
400 Meter Walk/Run
500 Meter Row



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Wellness Wednesday

2/26/2020

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Everybody seems to be doing it nowadays, should you?  Intermittent fasting has been trending for quite some time now. Is it simply hype or is there science to back up the grandiose claims of weight loss and improved overall health? 

Whether you have tried it yet or not, read this article to learn if it is right for you and the best way to give it a try.

Why Intermittent Fasting Can Be a Powerful Tool for Your Health
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Alternative Athletics: Weight Ladder

2/26/2020

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Weight Ladder
Deadlift
Perform 1 rep every minute
Start at 50% of your max
go up 20# every minute
after 75% go up 10# each minute

Recovery:
12-9-6

Kettle Bell Cleans
Kettle Bell Swings
Russian Twist

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Alternative Athletics: Three Steps

2/25/2020

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21 - 15 - 9
GHD Sit-up
Land Mines Twist
Assault Bike calorie

Recovery:
2 Rounds
400 Meter Run/Walk
25 Russian Twist

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Recipe of the Week

2/24/2020

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Make tender tasty meat with this easy marinade recipe.
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CrossFit Open 11.6

2/24/2020

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CrossFit Open 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 / 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 / 65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 / 65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 / 65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 / 65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 / 65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 / 65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Recovery:
Bike 15 Minutes
10-1
Air Squats
Sit Ups


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Alternative Athletics: Amateur FGB

2/23/2020

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Amateur Fight Gone Bad
5 Rounds
1 minute max Bench Press @ 55%
1 minute max Russian Twist
1 minute max Double Unders

1 minute rest

Recovery:
Row 500 Meters
2 Rounds
20 Sit Ups
10 Push Ups
5 Burpees

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Weekly Update 2/23 - 2/29

2/23/2020

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2/23

Amateur Fight Gone Bad
5 Rounds
1 minute max Bench Press @ 55%
1 minute max Russian Twist
1 minute max Double Unders
1 minute rest

2/24
CrossFit Open 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 / 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 / 65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 / 65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 / 65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 / 65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 / 65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 / 65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


2/25
21 - 15 - 9
GHD Sit-up
Land Mines Twist
Assault Bike calorie

2/26
Weight Ladder
Deadlift
Perform 1 rep every minute
Start at 50% of your max
go up 20# every minute
after 75% go up 10# each minute

2/27
Maupin
4 Rounds for Time
800 meter Run
49 Pushups
49 Situps
49 Air Squats


Men: 36:43 (Sean)
34:01 (trainer)
Women: 43:56 (Tara Z)

2/28
20 Min AMRAP
100 ft Prowler Push
20 Hammer Swings
30 Sec L-Sit

2/29
In House Competition

at home

Annie
50, 40, 30, 20, 10
Double Unders
Situps
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