Workout of the Day

Friday, April 10, 2009

"CrossFit Total"

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

For more information on CrossFit Total, go to www.crossfit.com

Alternate WOD:
3 Rounds for time
"Helen"
400 meter run
1.5 pood (50 lbs) kettlebell swing, 21 reps
Pull-ups, 12 reps

Check out the What's New Section of the website to learn more about our GRAND OPENING, May 16th!
Wow! We had a great open gym WOD last night. Don't forget to schedule for the Elements Class tomorrow if you are ready to get started! All members need to have the Elements classes before starting regular class schedules.  Also, remember there is another Free WOD tomorrow morning! Thanks to everyone who has helped the gym have a great first week.  Go to the gallery for more pictures. See ya!

Workout of the Day

Thursday, April 09, 2009

Rest Day

Today would normally be a rest day if you follow the main CrossFit HQ WOD schedule.  We will have open gym time at 6:00 pm this evening April 9th for anyone who wants to come to the gym and do a WOD or just see the gym!  We also have scheduled the first Elements of Fitness Class this Saturday April 11th @ 8:00 am.  If you are a new member, you need to schedule for this class.  We will also do a WOD after the Elements Class. Go to the Calendar tab under the Schedule and Classes tab and get set up to start your CrossFit journey!

We are having great response from the local CF community, so keep it coming!  Thank you for posting on the comments in our blog.  The blog creates an environment where we can all converse and promote the well being of others.  Give yourself a hi-five for being active and helping others by giving them a word of encouragement! We all need it sometimes.

Workout of the Day

Wednesday, April 08, 2009

Run 5 K

Post time to comments.

Founders Membership Package offering! See the membership section of our website.  Great opportunity for training at a cost effective price! Also we have posted pricing of our membership packages and more details.  Contact our office if you have questions. A calendar of Elements of Fitness and crossFit classes will be posted later today. Contact us to schedule for the Elements of Fitness class to get started after your intro-session and baseline.

We had several Intro-sessions and baseline tests yesterday. Congrats to everyone who participated in an intro-session! We had some great intensity and are excited about the addition of several members. Way to go Brian! Brian had the fastest time today! Brian is a long time friend and brings great intensity to every training session.  Next time you see Brian in the gym give him a hi-five and find out more about him!

Workout of the Day

Tuesday, April 07, 2009

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Alternate WOD:

JT

21-15-9 reps for time

Handstand push-ups

Ring-Dips

Push-Ups

Workout of the Day

Monday, April 06, 2009

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Workout of the Day

Sunday, April 05, 2009

Rest Day

What a great weekend we have had!  We had two separate groups perform the WOD, and Patrick Waters did a PR on his clean and jerk @ 215 lbs. Thanks to everyone for helping out.  Check out the new pics in the gallery link! We will also be posting more information about our memberships due to requests from people visiting the site.  Class and open gym times will also be posted on Tuesday of this next week.

Workout of the Day

Saturday, April 04, 2009

Hang power clean and jerks  1-1-1-1-1-1-1 reps
Post loads to comments

We will be doing an alternate WOD that can be scaled at the gym this morning between 8-9 am sometime.  Our equipment has arrived and we are ready for full blown training! Classes are forming and we are scheduling intro sessions! Come by and see us or call to schedule an intro-session!

Workout of the Day

Friday, April 03, 2009

"Nancy"
Five rounds for time of:
400 m run
95 pound Overhead squat, 15 reps
Post time to comments

"Leave it on the Bar"

I would like to thank Patrick Neuwirth for making our pull up bars look so fine!  Patrick is a local metal artist that creates some great work!  He and his wife Tina, my business partner, have been working on the gym and it is looking great! Thanks again Patrick for the final finish look!

Workout of the Day

Thursday, April 02, 2009

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Alternate WOD:
For Time 150 KB swings (1.5 pood or 50 lbs./35 lbs.)

Workout of the Day

Wednesday, April 01, 2009

Rest Day