Next Week Schedule

The schedule is up for next week. To access it all you need to do is click the arrow that points right next to the word week on top of the mindbody schedule. Monday’s schedule is different than normal so make sure you check it and sign up for a class time that works for you.



WOD July 31st

Strength: 3×3 Bench Press


Reps of 10, 9, 8, 7….1 of Wall Balls 20/14#

alternating with

Reps of 1, 2, 3, 4….10 of Pull Ups

CORE: Athlete’s Choice

WOD July 29th

The 2011 Reebok CrossFit Games kick off this morning at 7a.m. I encourage you guys to check out the best CrossFit athletes in the world as they compete for fittest on earth. The games will be shown on live cast at

Strength: 3×5 Zotts Press


1 round
10x Push-ups
30x KB swings (53#/36#)
Row 30 calories
60 second overhead barbell hold (65#/45#)
20x Push-ups
20x KB swings
Row 20 calories
90 second overhead barbell hold
30x Push-ups
10x KB swings
Row 10 calories
120 second overhead barbell hold

CORE: 3 X max time Plank

WOD July 28th

Congrats to Dag and Kristin for getting their first kipping pull up today!!!  Nice work guys keep it going.

Strength: 5,3,1 Bench Press

Three rounds, 12-9- and 6 reps, for time of:
135 pound Squat clean and jerk


30 Toes to Ball/ 30 Half Moons

WOD July 27th

Strength:  3,3,3,1,1,1 Snatch


Three rounds for time of:
Run 800 meters
Rest 2 minutes

Then you have 2 min to find max weight Push Press

CORE: 50 GHD sit ups/ 50 Hip Extensions

July 26th WOD

Strength: 5,5,5,3,3,1 Back Squat



1000m Row

50 Thrusters 45/30#

30 Pull Ups

CORE: 40 GHD sit ups/ 40 Russian Twists

WOD July 25th

Strength: 5,5,5,3,3,3 Clean and Jerk


21-15-9 reps of:

Handstand Push Ups

Jumping Lunges

Pull Ups

CORE: 30 Hip Extensions/ 30 Russian Twists

WOD July 24th

Strength: 3×5 Push Jerk


30 Ring Dip (Buy in) immediately followed by:

2 Rounds of:

20 Bar facing burpees

20 Overhead Lunges 95/55#

20 Toes to Bar

20 Box Jumps 24/18

20 Wall Balls

CORE: 30 Half Moons/ 30 Hollow Rocks

WOD July 23rd

Strength: 3×3 Deadlift



Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 101125.


CORE: Tabata Box Touches