Blog Archives: 2012

Holiday Schedule: Christmas Eve  (Dec. 24th) 6 PM cancelled. Open Gym Monday (Dec. 24th) 9 AM- Noon. Christmas & Wednesday (Dec. 25-26) Closed. Gym will reopen Thursday (Dec. 27) at 6 AM. Strength/Lift: Weighted Pull-ups x 1 x 10 sets @ 75% 1RM Every 36 seconds Linear: Catch up with Monday’s lift Complete Gymnastics Skill [...]

Schedule Update:  So that we may compete in the Reindeer Games this Friday’s (Dec. 14) Noon & 6 PM classes will be cancelled. They will resume Dec. 21st. Saturday’s classes will take place as scheduled. Strength/Lift: 10 sets, each at 70% 1RM: Weighted False grip Pull-ups on rings Every 36 seconds Linear: Complete lift for [...]

Schedule Update: So that we may compete in the Reindeer Games this Friday’s (Dec. 14) Noon & 6 PM classes will be cancelled. They will resume Dec. 21st. Saturday’s classes will take place as scheduled. Strength/Lift: Back Squat x 1 x 10 sets @ 70% 1RM Every 36 seconds Perform Gymnastics Skill post lift Linear: New [...]

Active Recovery Day. Cardiovascular Active Recovery: Choose one of the following: Mountain Bike ride x 20:00, easy Trail Hike x 15-20:00 Track run x 1 mile, easy pace Practice a Skill or your sport Skill x 10:00 Mobility/Stretching Active Recovery: Spend 15:00 on roller for myofascial release Spend 2-3 minutes stretching each area Practice your [...]

Do you remember the ‘Banger’ event at the CF Games this year? We came up with our own version and it’s awful. How awful? Just watch Jeremy as he makes a go at it and listen to his comment at the end. That should give you a good impression. Check out the video HERE. 9 [...]

Today is about getting back into the swing of things. We will start a 2 week cycle with new lifts on Monday. For those of you in the Linear group you will be repeating Cycle 1 except with the new rep schemes so it will be slightly different this go around. Some of you have [...]

Today is either a Test day or a Recovery Day for you. If you did not test Wednesday then you will test today. If you tested Wednesday then come in and perform the Recovery workout below. The lifts for the test are the same ones you have trained for the last 3 weeks. Here are [...]

Today is test day for all of our athletes. The lifts are the same ones you have trained for the last 3 weeks. Here are the details: After the general warm-up athletes will perform their barbell warm-up on the matted area.  The platforms will be reserved for the actual attempts for each lift. The rep [...]

Strength/Lift: Two sets, each at 40%: Front Squat x 5 Overhead Press x 5 Deadlift x 5 *Testing tomorrow. Linear: Complete Monday’s lift Prepare for test tomorrow CrossFit/Conditioning: 3 sets, not for time of: Pull-ups x-5-10 Push-ups x 5-10 Sit-ups x 10-15 Squats x 10-15 Scale & use progressions as needed Rest between sets

Ok guys and girls, we are at the end of another mesocycle. This means that we are going to do a little testing this week. Those of you that have been training with us under 6 months will have a particular rep scheme and those of you that have been with us for over 6 [...]