01.01.2013

01.01.2013

New Years Deck of Cards – Core Take a deck of cards, shuffle. Face cards are 10, Aces are 20, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck. Hearts ­ Burpees Diamonds ­ Mountain Climbers (4­ct)...
12.31.2012

12.31.2012

Snowy “Murph” So… Two years ago tomorrow I went to the gym in Mozul, IZ to begin something that would change my life forever. Myself and 3 of my battle buddies decided to try CrossFit for the first time. It was rainy outside and the gym was not...
12.29.2012

12.29.2012

*Reminder: Next week holiday schedule is as follows. Monday, New Years Eve, we will have two classes 8 and 9 AM. Then on New Years Day we will have one class at 11 AM.* Warmup Partner Race Warmup Sprints, Rowing, Medball situps, kb pass throughs. Partner WOD With a...

12.28.2012

Remember! Classes on Fridays are now 4:30 and 5:30 PM. Mornings have not changed. Skill: Kipping Pullups! WOD: Punisher – for time… (Courtesy of CrossFit Hyperion) 30 FS (115/75) 30 K2E 30 Push Press (115/75) *Reps must be done unbroken. 5 burpees will be...

12.27.2012

SWOD 3×10 Back Squats Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20/14 15 Hang Power Cleans 95/65