Category Archives: CLEANS

Love Friday’s!!!!!!!!!!!!!!!

We have had another great week at the gym so let’s finish it off with another good workout!!!  I hope you guys are having a fantastic summer, expecially now that we’ve had some good weather:-)  Don’t forget about the annual Birthday Bash at the Lenihan’s house this Saturday from 5pm-9pm!!! **Make sure to check out…

Happpyy fourth of JUUUUUULY!

Note: WE WILL ONLY BE OPEN FOR THE AM CLASSES. THAT MEANS —->; NO PM CLASSES, AM ONLY (6, 8,9,10AM) Happy 4th of JULY! We will do a “little” WOD to celebrate the 236th day of birth for the USA by doing a total of 236 reps … obviously 1 rep for every year. •…

“GET ON MY LEVEL!!!” -Marshall Griffin-

And the winner of the Biggest Loser Challenge is…TODD SHINN!! Way to go Todd, you look awesome! Todd lost 30lbs in the three months which was just over a 14% weight loss! There were a few people really close behind: Ashley with a 13% loss, Sue R with a 12% loss, and Courtney M who…

Power Cleans!!!

I hope you all had a wonderful three day weekend and congrats to those of you who completed Murph!!!  That is one tough workout:-)  Today we will be working on some explosive strength.  I love power cleans and I hope you do too because they are awesome.  I wanted to thank you all again for…

2011 CrossFit Open 11.5

Great job everyone on these tough workouts this week! Lets keep it going today with a workout from last years open. If I recall, we have done this before so go back in your notes and see how much you’ve improved! 20 Min AMRAP 5 power cleans (145#/100#) 10 Toes-to-Bar 15 Wall Ball (20#/14#) (10′/9′)…

Bear poop!!!

  Reminder: No more open gym or kettle bell class Saturdays   Today there will be no parking in the main parking lots. Please park on the road. Partner WOD  25 minutes Person A: squat clean/ push press or jerk/ back squat/ back press/ front squat AMRAP rx 65/95 Person B:  10 Pull Ups /…

Weekend Warriors, come out and playyyyy!!!!!!

Just a reminder that we have changed our hours back to the old Saturday class hours. We will have our regular partner w.o.d at 9:00am and then Fundamentals at 10:00am. Sorry to those who did make it a few times but we just weren’t getting any turnout. The Sunday classes will still be available though….

“DT”

  One of the best hero WODS around 5 rounds for time 12- deadlift 155/100 9- hang clean 155/100 6- push jerk  155/100

Chip-a-Rooney

Huge PR’s on Grace yesterday and many first timers on it that were already able to see how CF has made them stronger and faster from by seeing what they acheived on this WOD. So way to go guys!!! AM’ers, please don’t heckle me too much if I can’t demonstrate some of the exercises…12.4 or…

Its THIS kind of Chipper :)

Burpee Challenge: 72 FOR TIME 10 Hand Stand Push Ups 20 Sumo Dead Lift High Pulls (75#/55#) 30 V-ups 40 Power Cleans (115#/75#) 50 Burpees 60 Wall Balls (20#/14#) Cash Out**** Tabata – Double Unders 8 rounds of 20 seconds of work followed by 10 seconds of rest. This is an excellent way to practice…