Archive - November 2010
Threshold Training
Posted on: November 30th, 2010 | 0 Comments
Great work today. Being able to maintain the intensity that I required today has tremendous affects on your fitness. These days are as hard as it gets, but the payoff is invaluable. Again, great work today! Gabe has recently moved down south to Houston from Wilmington, North Carolina. He was the owner of Crossfit Engage [...]
Mondays B Day WOD
Posted on: November 29th, 2010 | 0 Comments
Amazing Video: Yep, I had a WOD programmed for my birthday WOD: 185 meters of lunges 16-12-9 1 arm KB snatch (16-12-9 reps each arm) 53/35 lbs Pullups KB Pushups alternating hand Double Unders 185 meters of lunges Rx’d Jose 29:49 Victor 34:37 Joey 27:25 Nate 22:53 Drew 18:39 Kevin 37:32 Neey 32:05 Shawn M. [...]
Saturdays WOD
Posted on: November 28th, 2010 | 0 Comments
Main Group WOD: “Helen” 3 rounds 400 meter run 21 swings 12 pullups Victor 12:27 Rx’d Jose 11:01 Rx’d Velma 13:53 35/2 bands first round/1 band last 2 rounds Jason 13:31 45 lbs/1 band Roni 12:34 Jumping pullups Kyle 11:20 200 m run/18 lbs/jumping pullups Jenise 9:15 200 m run/18 lb/jumping pullups Allison 12:08 18 [...]
Wed. WOD
Posted on: November 28th, 2010 | 0 Comments
WOD: 21-15-9 Snatches 95/65 Ring Dips Pushups Situps Debbie 9:55 15-12-9 43 lbs David 15:25 65 lbs Roni 13:47 modified ring dips Joey 10:39 Rx’d Victor 16:27 Rx’d Jewett 12:36 75 lbs Shawn M. 16:19 Rx’d Kryssy 8:41 15-12-9 33 lbs/Modified ring dips Jenifer 7:08 15-12-9 33 lbs/Modified ring dips Kevin 13:27 Rx’d
Tuesdays Hero WOD
Posted on: November 23rd, 2010 | 0 Comments
Holiday Hours: Wed. AM: Classes open Wed. PM: Closed Thurs: Closed Frid:Closed Sat. Open 8:30 and 9:30 am Great Video for the girls: http://www.youtube.com/watch?v=gGV0BlwwczU WOD BLAKE: U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, [...]
Monday’s WOD
Posted on: November 22nd, 2010 | 0 Comments
Crossfit story on Channel 13 tonight at 10 pm! WOD: AMRAP 8 min 4 cleans 95/65 8 Swings 70/53 12 Toes to Bar Velma 1 + 18 reps 65 lb clean/45 lb swing/Knees to elbows (k2e) David 2 + 12 85/53/k2e Felix 3 + 2 95/53/k2e Drew 5 Rx’d Joey 4 + 16 Rx’d Jose [...]
Thurs. WOD
Posted on: November 19th, 2010 | 0 Comments
We are working on getting pre-packaged paleo food delivered to the gym. We are meeting with the company Monday to taste the meals. Stay tuned for more info. SATURDAY WOD: BRING IT WOD: Overhead Squats 5 sets of 3 David 95 lbs Anthony 115 lbs Pops 135 lbs Lanae 95 lbs Kevin 125 lbs James 115 [...]
Wed. WOD
Posted on: November 19th, 2010 | 0 Comments
We are working on getting pre-packaged paleo food delivered to the gym. We are meeting with the company Monday to taste the meals. Stay tuned for more info. Don’t forget about Saturdays WOD and bring a friend or 10!! WOD: AMRAP 20 min. 7 power cleans 95/65 lbs 5 pullups 3 Burpees 100 m gasser [...]
Tuesdays WOD
Posted on: November 16th, 2010 | 0 Comments
Our afternoon classes are getting really busy. Thank you for all of your hard work. Videos of Todays WOD IMG_1600 IMG_1585 WOD: 15-12-9 Thrusters 135/95 Box Jumps 28/24 inch Rx’d Joey 8:33 Drew 9:33 James 8:28 Modified Anthony 6:39 105 lbs Mike 5:41 45 bs/24 inch box Kristen 5:18 65 lbs Tiffany 5:12 65 lbs [...]
Mondays WOD
Posted on: November 15th, 2010 | 0 Comments
We had a great turnout Saturday for our group WOD as well as our run clinic. Great work! We have teamed up with everybody loves kids and we will be the drop off location for baskets that will be donated to the Star of Hope. You can find information below if you are interested in [...]
