January 28th, 2012

Joanne and Lance — Sat, 28 Jan 2012 03:52:22 +0000

Oh those sweet Summer Days!

Today’s WOD

In teams of 2

2 Rounds:

30 Burpees

5 KB Swings 1.5/1.0

25 Burpees

10 KB Swings

20 Burpees

15 KB Swings

15 Burpees

20 KB Swings

10 Burpees

25 KB Swings

5 Burpees

30 KB Swings

1 partner does the burpees while the other does the swings. Once the 1st round is complete, switch the movements for the second round.

Open Gym will be from 1pm to 3pm today. Lifting Class and Open Gym are cancelled tomorrow. Sorry for the inconvenience.

January 27th, 2012

Joanne and Lance — Fri, 27 Jan 2012 00:36:49 +0000

Strength: 6×3 banded overhead press with 50% 1rm of bar weight

Today’s WOD

5x3min rounds

50 squats

max reps 100′ sprint

rest 1min

At the start of each 3min round, complete 50 air squats. With the remaining time complete as many 100′ sprints

as possible. No half part reps, only complete reps count. Your score is the total # of 100′ sprints completed.

Trainer’s Tips:Start the first round at about a 90% effort and guage the rest of the WOD by how that first round feels.

Pay attention to how long it takes you to complete a 100′ sprint so you can time it to get your maximum amount.

JANUARY 30TH BOOTCAMP IS NOW FULL. WE ARE STILL OFFERING OUR JANUARY PROMO OF 5 FREE CLASSES WITH THE PURCHASE OF A BOOTCAMP OR 3 ON-RAMP PERSONAL TRAINING SESSIONS UNTIL THE END OF JANUARY. YOU WILL ALSO RECEIVE A $20 COUPON TOWARDS ANY OF OUR MEMBERSHIPS. OUR NEXT BOOTCAMP STARTS ON FEB 14TH AND IT’ ALREADY STARTING TO FILL!!

January 26th, 2012

Joanne and Lance — Thu, 26 Jan 2012 00:46:07 +0000

Shantel masters the rope climb!!! Way to go Shan!!!

WOD

“Cindy”

20 min amrap

5 Pullups

10 Pushups

15 Air Squats

Post rounds to comments

Trainer’s Tips: Cindy always looks easy on paper. Have a plan going into it and know how many rounds you want to complete and how

much time each round should take you. If you can do your rounds quicker then the time you need to complete

each round, it may wise to use that time to rest i.e. if you are shooting for 20 rounds, so 1min/round and you

are able to complete a round in 50sec, use the extra 10 seconds to rest.

The lifting class and open gym are both cancelled on Sunday. Open gym will be held on Saturday from 1pm-3pm. Sorry for the inconvenience

January 25th, 2011

Joanne and Lance — Wed, 25 Jan 2012 00:26:42 +0000

Choose your path

Strength: 5 sets of glute hams, 3 sets of ghd sit-ups

Today’s WOD

5 rounds:

10 Overhead Squats 95/65

10 Ring dips

Trainer’s Tips: This one will get real tough after the 2nd round. Try to get through the overhead squats unbroken and breakdown the ring dips early.

January 24th, 2012

Joanne and Lance — Tue, 24 Jan 2012 01:03:32 +0000

Today’s WOD

Start with a 1000m Row

3 Rounds:

15 toes to bar

15 Kettlebell Swings 2/1.5

15 overhead walking lunges 45/35

Finish with 15 Snatches 135/95

Coaches Tips: Back off just a bit on the row so you can start the triplet as soon as you’re off the rower. Remember to save something

for those snatches.

January 23rd, 2012

Joanne and Lance — Sun, 22 Jan 2012 23:45:57 +0000

Strength: Strict press to 5 rep max

Today’s WOD

7 Rounds:

5 HSPU’S

10 Deadlift’s 185/135

10 C2B Pullups

20 Double Unders

Post times to comments

Coaches Tips: Get your first round behind you as quick as you can and then try and pace yourselves keeping your rounds between 2-3 minutes. Keep your deadlifts unbroken as you’ll probably have to break up your pullups. The hspu’s and double unders are what they are. You either have them or you don’t.

Congrats to Lindsay who got her muscle up yesterday during open gym with the help from Coach Paul!! What an amazing accomplishment. Another big congrats goes out to Shan who has mastered the rope climb yesterday. The lifting class on Sunday mornings as well as open gym is a great opportunity to come in and work on skill development.

January 22nd, 2012

Joanne and Lance — Sun, 22 Jan 2012 04:16:19 +0000

Lifting Class: The focus today with be on Olympic Lifting. Both the Snatch and Clean will be covered.

CrossFit Opens training at 10:30am. Come in with a plan. Pair up or team up with people who want to work on the same movement.

January 21st, 2012

Joanne and Lance — Sat, 21 Jan 2012 03:04:32 +0000

Coach Murf

Today’s WOD

In teams of 2

3 Rounds:

2 min max reps of Ball Slams 25/15

1 min rest

2 min max Burpees

1 min rest

2 min Sand Bag Cleans

1 min rest

Post reps to comments

January 20th, 2012

Joanne and Lance — Fri, 20 Jan 2012 00:59:54 +0000

strength: 6×3 banded overhead press with 50% 1rm of bar weight

Today’s WOD

5 rounds for time:

15 Wall Ball 20/14, 10′

15 Box jumps 24/20

rest 1 min between rds

Coaches Tips:Your objective here is to do each set as quickly as possible. Your sets will likely get a little slower, but try and hang on as best as possible. For those of you who are good at wall balls and box jumps, try to go unbroken each round. You’re in charge of your 1 min rest, so keep an eye on the clock after each round.

January 19th, 2012

Joanne and Lance — Thu, 19 Jan 2012 00:22:13 +0000

Today’s WOD

“Santora”

Three rounds for reps of:

155/105 pound Squat cleans, 1 minute

20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute

245/165 pound Deadlifts, 1 minute

Burpees, 1 minute

155/105 pound Jerks, 1 minute

Rest 1 minute

Coaches Tips: OK, the set up may look like a FGB, but don’t expect a FGB like score. Somewhere between 1/3 – 1/2 the reps you get in a FGB would be a great score. This WOD will bring you to your knees so make sure you scale accordingly.