Just a few years ago I watched the CrossFit Games online. It was a home-grown event with no sponsors, no coverage and very small prize money (the first games was a winner-takes-all $500!). Now, just a few years later we have the CrossFit Games on ESPN, Live updates and performances (not to mention a live …
Category Archive: Video
Apr
12
Jan
22
Good Times!
The 4th Annual CrossFit Total was a great success! I had a blast and I know many of you did too! New Gym Records were established for all of the lifts as well as the totals and I know many of you hit multiple PR’s! Congratulations to all of you who reached new levels of …
Jan
08
CrossFit Total, Coming Soon!
Remember that Saturday the 19th at 11:00 am, we will be hosting our 4th annual CrossFit Total event! You do not have to perform a lift to attend, you are welcome to just come and observe and help cheer on those who are lifting. This will be a pot-luck event so bring a dish to …
Jun
18
NEW SCHEDULE! 5:30AM! : 120619
Join Coach Heidi throughout the summer for 5:30am Open Gym/WOD- every Tuesday and Thursday beginning today! WOD: 5 rounds for time: 15 reps each side, 1 Arm DB Snatch, 25# Men, 15# Women 15 Ring Dips Score time to complete. This example should show more explosive hip drive. In other words, the initial squat should …
Jun
10
New Location! : 120611
After 5 years in the ”Wizer’s Building”, we will be moving on and moving up – out of the basement and into the light! Don’t worry, we won’t be going far! Our location will be at 397 N. State Street, just two blocks east of our current space. Starting today, we will begin demolition – taking …
May
31
Snatch Barbell Complex : 120531
WOD: 7 rounds each for Max Load of the following complex: 5 Snatch Grip Deadlifts 3 Hang Power Snatches 1 Snatch Balance Score the load for each of the 7 rounds. There is no time component to this workout. Complete the entire complex without breaking or putting the bar down- even to re-grip. Rest as …
May
26
Weekend Update : CLOSED: 120526-28
Holiday Closure: After discussing plans with several of you and projecting attendance, we have decided to go ahead and close for the three-day weekend of Memorial Day. We will be open normal hours this week through Friday, then CLOSED: Saturday the 26th through Monday the 28th. We will be open all normal hours beginning Tuesday, …
Apr
24
Max Effort
Schedule Notice: There will be NO OPEN GYM HOURS this Friday afternoon from 5pm-7pm, as we will be attending Coach Paul & Carrie’s wedding! There were some change-ups to the leader board today! Besides the new records, there was also lot’s of PR’s and newly Rx’d scores! I’m proud of all of you! One of …
Apr
18
Hip Extension – Hip Flexion : 120419
From 120418, Burpees and Jerks! Solid work by all! : WOD: ME: Deadlift to knees (set rack to prevent full pull) Then… 3 Rounds For Time of: 12 Sumo-Deadlift High-Pull 75#/45# 12 Knees-to-Elbows Score heaviest Deadlift Pull, and time to complete met-con. The Sumo-Deadlift High-Pull (SDHP) should use the force of the hips to do …
Apr
17
Mental fortitude training! : 120418
Jen gets a new PR on the Deadlift and hits 255#! Check it out: WOD: ME:3x Front Squat+1 Jerk Then: 3 Rounds For Time of: 6 Jerks 135/95 12 Burpees For this workout, I want you to think of the 3 rep max Front Squat and the 1 rep max Jerk as ONE barbell …
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