No Friday “Open gym” – All morning and Noon Classes are on! No Saturday Classes for New Year’s Day! Come on 2011!!! New Training Protocols New Tools New Community 10,000 PR’s 10,000,000 Victories Come on 2011!!! WOD: “Fran” 21,15,9 reps for time of: Thrusters 95#,65# Pull-ups Post time to complete to comments. Do you have …

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Ya, once in a while. Because we can! Establish a 1RM Bench Press Then 10 min AMRAP of: 5 Ring Dips (ring push-ups if you cannot do ring dips) 10 Lunges 15 Toes-to-Bar Post Bench Press 1RM and Rounds and Reps of AMRAP completed to comments.

Coordination, Balance, Endurance, Stamina. What’s not to love? “Mary” AMRAP in 20 5 HSPU 10 Pistols 15 Pull-ups Post rounds and reps completed to comments.

If you are new to CrossFit or you are still working on getting your Double-unders, this can be a real workout. For the rest of you I consider this more a test of consistency of skill that a test of fitness. I’m not saying this workout is easy for anyone- but it’s more of a …

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I think being too timid in a lift gets you hurt. Think strong, focus, breathe deep, make your torso RIDGID and be aggressive! Keep in mind that your 1RM is your 1 rep max load that you can lift WITH GOOD FORM. (Competition may be another story- I’m talking about training here). Establish 1RM Deadlift …

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All morning and Noon Classes are still on! Also: No Saturday Class… Merry Christmas! Same Schedule Next week for New Year’s! WOD: Chipper! Complete for time: 5 Rope Climbs (Seated to Ceiling) 10 Muscle-ups 15 Pistols (each leg, you may alternate as needed) 20 Pull-ups 25 Box Jumps, 20″ (Use tire or box) 30 Push-ups …

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Why? Well, yes it does work, but mainly just because it’s FUN!!! (I think) 3 Rounds, score reps for each round. 1min. Farmer Carry (two 135# barbells men, two 95# barbells women) 1min. rest 1min. Sandbag Slam, 40#men, 25#women 1min. Rest 1min. Tire Flips 1min. Rest Post Reps completed for each interval to comments. Do you …

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January and February we will be implimenting some very advanced Strength Programming. -Don’t worry- we’ll still be doing CrossFit! Can you really have it all? Plug in this January and find out!  WOD: Establish a 1RM Shoulder Press Then 15min AMRAP of: 7 Wall-Ball 20#, 14# 7 Push-ups Post 1RM Shoulder Press and Rounds and Reps …

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Always Be Closing. That is the salesman’s motto. I hate sales. I prefer- Always Be Improving! Notice all the Benchmark workouts we’ve been doing lately? There is a reason! We are working on new programs for the new year that will bring enthusiasm back in to your workout! Stay tuned… “Nicole” AMRAP in 20 minutes …

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WOD: Take about 20 minutes to establish a 1 rep. Max. Back Squat Then complete as many reps as possible in 15 minutes of 10 Box Jumps @ approximately 30% of your hight 15 Sit-Ups Post to comments: load of 1RM Back Squat as well as rounds and reps completed of AMRAP.