Sunday, March 31, 2013

CrossFit Workout - Monday 4/1/13

10 rounds for time of

deadlift - 15 reps
pushup - 15 reps

135lb-men, 95lb-women.  Hand release at bottom of each pushup rep


We are pleased to announce that Staci and I received a extremely large sum of unexpected cash and decided to take a trip to Europe for the entire month of April. We leave Monday afternoon on a flight to Brussels. So all of you will be on your own to complete the WODs this month.

Tom LZ will be making 200+ keys for our front door and distributing them to you when you come in.  You'll receive an alarm code so you can arm and disarm the security system in case you are the first to arrive or the last to leave. Please keep the place clean.

We are leaving Jessie at the gym, so please let her out and make sure she has food and water in her bowls.  She's well trained so she shouldn't be a problem.

Have fun and enjoy your month without us, we'll see you May 1st.

CrossFit Workout - Saturday 3/30/13


Thursday, March 28, 2013

CrossFit Workout - Friday 3/29/13

max reps, 3 minutes of this, 3 minutes of that, for 21 minutes

then Emily's Birthday Cool Down

****We have normal hours Saturday and Monday, there are no changes due to the holiday.  Happy Easter everyone!


Wednesday, March 27, 2013

CrossFit Workout - Thursday 3/28/13

CrossFit Games Open WOD 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Loads: 135 pounds for men / 95 pounds for women  - SCALE TO YOUR "GRACE" WEIGHT

Warmup:  KB swing, 1-arm kb push press R&L, goblet squat, 10 reps each x 5 rounds using light to medium weight followed by practice/warmup sets of clean and jerk prior to starting WOD.

Cool down:  Trainer's choice


Tuesday, March 26, 2013

CrossFit Workout - Wednesday 3/27/13

100 reps of each, not for time

hollow rock
mountain climber - 4 count
plank jack
bicycle crunch
flutter kick - 4 count
ring dip

Partition any way you choose, perfect form and full range of motion on every rep.


Monday, March 25, 2013

CrossFit Workout - Tuesday 3/26/13

From the main site from March 19, 2013

Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps


Sunday, March 24, 2013

CrossFit Workout - Monday 3/25/13

7 rounds for time of...

5 wall walks
10 toes to bar
15 box jumps/step ups 24"M/20"W
20 squats

Thursday, March 21, 2013

CrossFit Workout - Friday 3/22/13

Friday Fun Day

5 rounds of the following, 50 minute time cap

burpee broad jump - 75 feet
60 second max effort row sprint - for max meters
60 second L-hang, or hang tuck
double unders, max reps in 3 minutes
60 second iron chair/wall sit

Warmup:  500 meter row

Wednesday, March 20, 2013

CrossFit Workout - Thursday 3/21/13

CrossFit Games Open WOD 13.3

12 Minute AMRAP
150 Wallball (20#-10ft/14#9ft)
90 Double-unders
30 Muscle-ups

Scaled version, complete all 150 wallball reps so you have an Rx'd "Karen" benchmark time.

Warmup: 1500 meter row, 50 pushups & 50 squats, partition any way
Cool down: double unders, max reps in 3 minutes


Tuesday, March 19, 2013

CrossFit Workout - Wednesday 3/20/13

Deadlift 3-3-3-3-3

Find your 3 rep max deadlift.  Start with a light bar, approximately 30-35% of your expected max.  Increase weight each set until you reach your max.  Rest 1-3 minutes between sets.

If you are validating your Open 13.3 WOD Thursday of this week, take this as a rest day.


Monday, March 18, 2013

CrossFit Workout - Tuesday 3/19/13


For time, 21-15-9 reps of

95lb thruster (65lb-W)

There will be a 10 minute time cap on this workout.  We will help you scale the weight and pullups in order for you to get this done within the time cap.  If your current Fran PR is 4:00 or less, you will have the option of doing the workout using 115lb/80lb and performing chest to bar pullups.


Sunday, March 17, 2013

CrossFit Workout - Monday 3/18/13

Bill Mc's Belated Birthday WOD

max rounds in 20 minutes of

14 burpees
14 double unders
14 mountain climbers (4 count)
14 double unders

Minimum effort, 5 complete rounds.

Warmup: CF Cleveland AB routine, 3 rounds, 25 reps each
Cool down:  14 muscle-ups, or attempts


CrossFit Workout - Saturday 3/16/13


Thursday, March 14, 2013

CrossFit Workout - Friday 3-15-13

The Ides of March, be prepared to run.


Wednesday, March 13, 2013

CrossFIt Workout - Thursday 3/14/13

CrossFit Games Open WOD 13.2

Complete as many rounds and reps as possible in 10 minutes of:
75/115 pound Shoulder to overhead, 5 reps (no rack)
75/115 pound Deadlift, 10 reps
20/24" box Box jumps, 15 reps

Warmup: 30 jumping jacks, 10 pushups, 10 KB sdhp(45M/36W), 10 step-ups(to deck), 10 shoulder rollouts-PVC x 4 rounds

Cool down: Pi Day - 314 single unders, for time, rest one minute then 159 single under, for time.  Get it?

We will be judging this workout on Saturday starting at noon for all members registered for this year's Open competition.


Tuesday, March 12, 2013

CrossFit Workout - Wednesday 3/13/13

For time, 1-->11-->1 pyramid of

DB press
box jump
kb swing

sub burpees on the 7's and 9's


Monday, March 11, 2013

CrossFit Workout - Tuesday 3/12/13

Power cleans and front squats, for 12 minutes.  Show up and see how many and how heavy.


Sunday, March 10, 2013

CrossFit Workout - Monday 3/11/13

21 rounds for time of....

3 pullups
6 pushups
9 situps
12 squats


Saturday, March 9, 2013

CrossFit Workout - Saturday 3/9/13


Thursday, March 7, 2013

CrossFit Workout - Friday 3/8/13

Friday Fun Day - it will blast your core, don't miss it.

L-sits & L-hangs
Hollow rocks
wall sits/iron chair
broad jumps
plank crawls
battling ropes

Wednesday, March 6, 2013

CrossFit Workout - Thursday 3/7/13

For the next five weeks we will be performing the CrossFit Games Open workout on Thursdays so that all of our members have a chance to experience what over 120,000+ CrossFitters world-wide will be doing.

We will have several scaling options so don't be scared off by the numbers.  Give this a go, you'll be glad you did.


17 minute AMRAP of:
40 Burpees 
30 Snatch, 75 / 45 lbs 
30 Burpees
30 Snatch, 135 / 75 lbs 
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs 

Warmup:  10 shoulder rollouts, 10 pvc overhead squats, 10 pushups for 10-12 minutes
Cool down:  Trainer's choice

You can find more details at

Tuesday, March 5, 2013

CrossFit Workout - Wednesday 3/6/13

1500 meter row
150 wall ball situps
150 mountain climbers (4-count)

Complete the row and then partition the wall ball situps and mountain climbers any way you choose.

The CrossFit Games Open competition starts this week with the first workout announcement scheduled for 5:00pm PST Wednesday.  For the next five weeks we will be doing the Open workout on Thursday so that all of our members can share the experience.

For those of you who are registered to compete in the Open, we will be judging your workouts on Saturdays starting at noon.  Please be aware that we have our Basic Intro Workouts from 11:00am to noon on Saturdays so you will not have the gym available until noon. We will have a sign-up process and place you in heats on Saturdays.


Monday, March 4, 2013

CrossFit Workout - Tuesday 3/5/13

21-15-9 reps, for time, of

overhead squat
sumo deadlift high pull

Men-95lb / Women-65lb


Sunday, March 3, 2013

CrossFit Workout - Monday 3/4/13

1-->15 up ladder of

box jumps

20 minute time cap.

Cool down:  pushups & squats, 10-->1 for time


Saturday, March 2, 2013

CrossFit Workout - Saturday 3/2/13