800m
10 Kte
20 Sit Ups
30 Push Press 75/45
50 Burpees
40 Box Jumps
30 Push Press
20 Sit Ups
10 KTE
800m
"Our workouts are competitive events. The strength and value of CrossFit lies entirely within our domination of other athletes. This is a truth derived through competition, not debate."
Posted by Sam W.
Couldn't have said it better!
Friday, July 10, 2009
Thursday, July 9, 2009
Tuesday, July 7, 2009
Wednesday
5 Man Makers
10 Wall Balls 20/14
15 KB Swings 55/35
7 Rounds for time.
Post times and weights for Man Makers to comments.
10 Wall Balls 20/14
15 KB Swings 55/35
7 Rounds for time.
Post times and weights for Man Makers to comments.
Monday, July 6, 2009
Tuesday
"Gut Check"
Warehouse Sprint
5 DB Thrusters 55/25
10 Burpee Box Jumps
15 Pull Ups
4 Rounds for time.
Post weights and times to comments.
Shanyn showing the guys that HSPUs are possible.
Warehouse Sprint
5 DB Thrusters 55/25
10 Burpee Box Jumps
15 Pull Ups
4 Rounds for time.
Post weights and times to comments.
Shanyn showing the guys that HSPUs are possible.
Friday, July 3, 2009
Friday and Saturday
Happy 4th of July everyone!
We will be closed this afternoon and tomorrow for the holiday.
I hope everyone is enjoying the new spot off of Long Point.We are in the process of putting together a Grand Opening/Fundraiser for the middle of Aug. If you have any suggestions or services you would like to offer for this let Ian, McCoy, Jake or myself know.
PS Sorry about the late post. I am in Portland OR and have no idea what time it is.
Monday will be business as usual!
We will be closed this afternoon and tomorrow for the holiday.
I hope everyone is enjoying the new spot off of Long Point.We are in the process of putting together a Grand Opening/Fundraiser for the middle of Aug. If you have any suggestions or services you would like to offer for this let Ian, McCoy, Jake or myself know.
PS Sorry about the late post. I am in Portland OR and have no idea what time it is.
Monday will be business as usual!
Wednesday, July 1, 2009
Thursday
Mini Eva
Run 800m (3 laps around the warehouse)
30 KB Swings 70/35
30 Pull Ups
3 Rounds for time.
Run 800m (3 laps around the warehouse)
30 KB Swings 70/35
30 Pull Ups
3 Rounds for time.
Tuesday, June 30, 2009
Wednesday
We are open!!!! Now it is time to get back into it.
The location is off of Long Point Rd. Go towards the terminals and you will see Wando Park Blvd at the second stop light.
Pull into the first set of shops on the left. We are in Ste. 103.
Our phone is down until Comcast decides to be nice and come out to hook it up.
Also we will be doing classes on the half hour from now on. You can still show up whenever you like but we are going to be a little more diligent with class times.
WOD
"Move for time"
Run w/ Dumbells around the warehouse.
10 Burpees
10 Push Press 95/65
10 Deadlift 95/65
3 rounds for time.
Post times and weights to comments.
We will be closed Friday afternoon and Saturday for the holiday.
The location is off of Long Point Rd. Go towards the terminals and you will see Wando Park Blvd at the second stop light.
Pull into the first set of shops on the left. We are in Ste. 103.
Our phone is down until Comcast decides to be nice and come out to hook it up.
Also we will be doing classes on the half hour from now on. You can still show up whenever you like but we are going to be a little more diligent with class times.
WOD
"Move for time"
Run w/ Dumbells around the warehouse.
10 Burpees
10 Push Press 95/65
10 Deadlift 95/65
3 rounds for time.
Post times and weights to comments.
We will be closed Friday afternoon and Saturday for the holiday.
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