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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
      • Kelia
      • Clint
      • Rachel
      • Suzanne
      • Ali
      • Levi
    • Services
    • Testimonals >
      • RYAN
      • ANITA
      • OSCAR
      • CHAR
      • JOAN
      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
  • Contact
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  • Event Videos
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Last week’s Locker WOD winner: Jacque!


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Alternative Athletics: Total Reduction

3/31/2019

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Total Reduction
Every Minute on the Minute
4 Clean @ 55%
in the remaining time perform Evil Wheel

continue until you have accumulated 75 evil wheels

Recovery:
21-15-9
Floor Wipers (singles)
Box Steps

World class literature classes that you can study for free.

Great blog called "NothingInTheRuleBook"

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Weekly Update: 3/31 - 4/6

3/31/2019

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3/31
Total Reduction
Every Minute on the Minute
4 Clean @ 55%
in the remaining time perform Evil Wheel
continue until you have accumulated 75 evil wheels


4/1
Find Your 1 Rep Max
Overhead Squat 
at least 7 reps over 90%
then
Max Ski jumpers in 2 minutes


4/2
20 Min AMRAP
50’ Prowler Push @ 30% 3 minute 100’ max
20 Pushups
20 Horizontal Kettlebell Swing @ 25% snatch


4/3
"Cameron"
For time:
50 Walking Lunge steps
25 Chest-to-Bar Pullups
50 Box Jumps, 24 / 20 inch box
25 Triple-unders
50 Hip Extensions
25 Ring Dips
50 Knee to Elbow
25 Wallball "2-fer-1s", 20 / 16 pound ball
50 Situps
15 foot Rope Climb, 5 ascents


4/4
Death By
Deadlift @ 55% max
1 Deadlift on the first minute
2 Deadlifts on the second minute
continue until you cannot get all the given reps done in the given minute

4/5
Amateur Fight Gone Bad

1 minute max Shoulder Press @ 55%
1 minute max Russian Twist @ 25% snatch
1 minute max Calories Row
1 minute rest


4/6
CrossFit Open 14.5
21-18-15-12-9-6-3 reps for time of:
Thruster 95 / 65 lb.
Burpees
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Alternative Athletics: 4 Rounds

3/30/2019

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4 Rounds
25 calorie Row
20 Kneeling Half Moon
400’ Plate Pinch Farmer Walks

Recovery:
30-20-10
Air Squats
Push Ups
Sit Ups

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Sign the sign

3/29/2019

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Susie made a great sign to show support for Wade.  If you are doing the fundraiser WOD, please sign it to show your support.
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CrossFit Hero: Blake

3/29/2019

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U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
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"Blake"
Four rounds for time of:
100 foot Walking Lunge with 45lb plate held overhead
30 Box Jumps, 24 inch box
20 Wall Balls shots, 20 pound ball
10 Handstand Pushup

Compare to July 12th, 2018


Records:
15:39-Tate
23:57-Sami

​Recovery:
2 Rounds
1000 Meter Row
10 Burpees
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Masters Nationals

3/28/2019

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For those interested here is the link to Master's Nationals going on this weekend.  There should be a live feed.

https://lifting.life/competitions/65
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Alternative Athletics: Death By

3/28/2019

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Death by 
Bottom Up Press @ 20% Shoulder press
1 rep on the first minute
2 reps on the second minute
use both hands.  continue until you cannot get all the given reps done in the given minute

​Recovery:
10-1
Wall Balls
1-10 
Sumo Deadlift High Pulls

​
Not something you might want to watch in front of the kids, but fairly work safe.  Thanks to Damon Burns for hooking me up with this perspective of Canada.

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CrossFit Open: 12.2

3/27/2019

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CrossFit Open 12.2
10 minute time cap
30 Snatch @ 75 / 45
30 Snatch @ 135 / 75
30 Snatch @ 165 / 100
30
Snatch @ 210 / 120

Compare to Locker WOD Feb 2nd, 2018
Men's: Kevin T - 76
Women's: Uncontested
Women's Trainer: Kelia - 60


Recovery:
Do 3 Minutes Straight with 1 Minute
rest in between of:
Jump Rope
Sit Ups
Lunges 
KB Thrusters
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Alternative Athletics: Alpine

3/26/2019

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Alpine
6 rounds
45 seconds max Kettlebell Swing @ 33% snatch
45 seconds max Hammer Swings

3 minute rest

​Recovery:
Squat Hold x2 Minutes w/Barbell
3 Rounds
10 Burpees
15 Air Squats
20 Sit Ups
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Alternative Athletics: Tabata

3/25/2019

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Tabata
8 Rounds
20 seconds max Assault Bike Calories
10 seconds rest
20 seconds max Hollow Rock
10 seconds rest

20 seconds max Horizontal Kettlebell Swing @ 25% snatch

​Recovery:
21-15-9
Deadlifts
Burpees

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    808 4th Ave N
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