Category Archives: WOD (Workout of the day)

Don’t forget about the nutrition presentation this weekend. We will have a Q&A time after!!

Posted on May 2, 2012 by Neil Boorjian

WOD Strength: Shoulder Press 4x4x4x4x4 METCON: Amrap in 10 Mins -10 Push Press (115/75) -20 Double Unders   “15 Big Little Things You Can Do In 15 Minutes” from Forbes.   “How to Become an Overnight Success” from Lisbeth.  

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Cinco De Mayo Party this Saturday!!

Posted on May 1, 2012 by Neil Boorjian

WOD Strength: Front Squat 2-2-2-2-2 METCON: Amrap In 12 Mins -300 M Run -20 KB Swings (55/35) -10 Pull Ups     “Q&A With Bob Harper” CrossFit Journal preview video [wmv] [mov] Regional Preview: Week 3, May 11-13, 2012 – … Continue reading →

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Good luck to all of the CrossFit Athletes during Regionals this weekend! Get Some!

Posted on April 27, 2012 by Neil Boorjian

WOD Strength: Good Mornings 8-8-8-8 Floor Press 8-8-8-8 METCON: For Time -150 Sit Ups   “CrossFit Striking: Foundations” with George Ryan, CrossFit Journal preview video [wmv] [mov] Regional Preview: Week 2, May 4-6, 2012 – video [wmv] [mov] [HD mov] … Continue reading →

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Good luck to all the athletes during the NFL Draft!!

Posted on April 26, 2012 by Neil Boorjian

WOD Strength: Split Jerk 1-1-1-1-1-1 METCON: Amrap in 18 Mins – 600 M Run -3 Clean and Jerks (185/125)   “Killing the Fat Man: Episode 4” with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]  

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All sports for all people. -Pierre de Coubertin

Posted on April 25, 2012 by Neil Boorjian

WOD Skill: Agility Ladder METCON: For Time -500 M Row then 10-9-8-7-6-5-4-3-2-1 of – Box Jumps (24″/20″) – KB Swings (70/55) “Making a Come Back” from Chalk and Chi.  

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Our new Competitor’s Programming starts Monday April 30th. Saturday’s Comp Hour (11am) will be dedicated to explaining how the new program will work. Get ready for strength gains even the Gods would be jealous of! FEED THE BEAST!!

Posted on April 24, 2012 by Neil Boorjian

WOD METCON: Amrap In 8 Mins -6 HSPU -9 SDHP (95/65) Skill: Rope Climbs METCON: Amrap in 10 Mins -12 Burpee Pull Ups -24 Thrusters (45/33)     “Fight Training and CrossFit Regionals” with Jason MacDonald, CrossFit Journal preview video … Continue reading →

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First Month Free To All New Members!

Posted on April 20, 2012 by Neil Boorjian

WOD METCON: 4 Rnds For Time -10 Sand Bag Get Ups -20 Sit Ups -300 M Run -40 Double Unders   “Defining Functional Movements” with Todd Widman – video [wmv] [mov]

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The Regional WOD’s were posted last night. Check them out and let us know what you think!

Posted on April 19, 2012 by Neil Boorjian

WOD Strength: Snatch Grip Deficit Deadlift 10-10-10-10 METCON: 10 Min Amrap -1 Deadlift (225/155) 10 M Bear Crawl -2 DL 10 M Bear Crawl -3 DL 10 M Bear Crawl (Score is Total # of DL’s Completed)   2012 Regional … Continue reading →

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Expect problems and eat them for breakfast. -Alfred A. Montapert

Posted on April 18, 2012 by Neil Boorjian

WOD Skill: Dynamic Box Jumps METCON: 4 Rnds For Reps -Max Effort Push Press (95/65) -Max Effort Pull Ups   “Killing The Fat Man: Episode 2” with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov] The CrossFit Kids … Continue reading →

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See you all tonight for our On-Ramp Class!

Posted on April 17, 2012 by Neil Boorjian

WOD Skill: MU/HSPU METCON: 13 Min Amrap -Max Hang Cleans (155/105) -300 M Run   “Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” – Knute … Continue reading →

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