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Front Squats 5x5

Monday, August 30, 2010

WOD

Dynamic mobility of the shoulders, hips and thoracic spine prior to lifting

Row or Run 800 meters

Front Squats 5x5

Rest

Reach Backs 3x5 each side

Open Books 5 each side

Tim, go Army!

Remember to sign up for the Nutrition "101" Seminar in the office. The sign-up sheet is located on the front counter.

We have only had 6 members sign up for Krav Maga, so unless we have 4 more sign up, we do not have enough people at this time to make the class. If you are interested in learning self defense tactical skills and getting another great way to get a workout in, sign up at the front desk. We will leave the sign up sheet through the end of this week!

Posted by: Darin Deaton

Front Squats 3x5 @ 75%

Friday, August 06, 2010

WOD

Front Squats 3x5 @ 75%

Snatch Grip Deadlifts 1x5 @ 105% snatch

Rest

3 Rounds for time of

Push-Ups 10 reps

KTE  10 reps

Ring Dips 10 reps

Post loads and time to comments

Andrea

Dan

Dan and Andrea McElroy will be leaving us to move back to Kansas City. Dan has already left and is working in Kansas. Andrea will be with us a little longer. So, if you get a chance, let them know how much we'll miss them and that they are always welcome at the box! Coach D

To anyone interested, we will be watching the UFC Fight @ Coach D's house this Saturday night, 7th @ 8:00 pm. Bring a snack and shoot Coach D an email if you're planning on coming. Ladies and Gent's Invited!

Posted by: Darin Deaton

Front Squats 3x5

Thursday, July 29, 2010

WOD

Front Squats 3x5

Rest

3 Rounds for time of

Row 800 meters

Wall Ball 20,30,40 reps 20/14

Post time to comments

Dustin, Owner of CrossFit Solus

Thanks Dustin for training with us and judging at our Box Games

Posted by: Darin Deaton

Front Squats 5x5

Friday, July 23, 2010

WOD

Front Squats 5x5

Rest

10! - Pull-Ups & Sit-Ups

Post loads and times to comments

Brooke, Emily, and Meredith working in Zoi-Sports!

Posted by: Darin Deaton

Front Squats

Monday, May 17, 2010

WOD

Front Squats 3x5

Rest

10,15,20,25,30 for time of;

Kettle Bell Swings

Sit-Ups

Post time to comments

ATO2 Tri-Team finishes strong at the 2nd Annual Classic Rock Rockwall Rotary Triathlon! CrossFit Endurance training works! 

Remember that this week we are starting the Ladies Only CrossFit Class on Tue/Thurs @ 8:30am. Go online to schedule for these newly added classes. New female members completing On-Ramp series can also use these class times to receive their training.

Posted by: Darin Deaton

Front Squats

Tuesday, May 04, 2010

WOD

Front Squats 5x5

Rest

Three rounds for time of;

Run 800 meters

Thrusters 12 reps 95/65

Post time to comments

Marilyn after PR on Baseline...Way to tear it up girl!

We are still registering athletes for the Second Ladies Only Boot Camp. So, if you know of someone let them know to contact the office to get registered!

Remember to check out the ATO2 Endurance Blog on the endurance page. WOD's are being posted every other day to help you develop better endurance for that next race or just improve your capacity!

If you would be interested in a specific topic or skill  that we have not done a skill workshop or seminar on, please let us know???

“Quality is never an accident; it is always the result of high intention, sincere effort, intelligent direction and skillful execution; it represents the wise choice of many alternatives.” William A. Foster

Posted by: Darin Deaton

Front Squats

Tuesday, March 02, 2010

WOD
Front Squats 5x5
Rest
AMRAP in 12 minutes
Run 200 meters
Alternating Lunges 10 reps
Deadlift 185/135 10 reps
Post rounds to comments


Thanks to Robbie Courtney for this great Athlete Success Profile! If you have an interest in telling a little bit about your own story and experience with CrossFit, contact our office to give us the scoop. We are creating a new tab on the navigation bar that will be named, "Success." In this tab we will be highlighting athletes success stories.

Also, the CrossFit Endurance Page is ready to launch! We recently sent out an e-mail to see who is interested in participating in the 2010 Spring Mud Run. If you have an interest, please contact us asap to put your name on the list and help us put together the teams.

We are also offering a free 1 hour adult gymnastic skills workshop teaching the basic movements of handstand variations, L-sits, muscle-ups, ring kips, bar kips, cartwheels, round offs and etc.. This will be Saturday the 13th @ 11 am and open to the first 15 participants that schedule.


Posted by: Darin Deaton

Front Squats

Saturday, January 09, 2010

WOD
Four rounds for time of
Row 400 meters
Front Squats @ 50% of max Back Squat 12 reps
Box Jumps 14 reps
Post time to comments

Mother and Son, Kimberly and Winston Rowin!

We are hearing some great buzz on the Food Challenge! Several members have to come to me and told me that they have already noticed an improvement in how the while training and outside the box. Also, several have told me that they have already had some weight loss. Keep up the good work. 

All members participating in the food challenge will notice a 20.00 account charge for the participation fee.  This is to cover staff time and material cost for the challenge. If you have any questions about the fee, please contact the office.

Stay warm and heat it up!  Go Cowboys!

Posted by: Darin Deaton