Tuesday 7.29.14

Posted on 28. Jul, 2014 by in WOD2

For time:

800 M Run (MMS)
30 Pull Ups
800 M Run (MMS)
20 Pull Ups
800 M Run (MMS)
10 Pull Ups

Rx’d +

800 M Run (MMS)
15 Bar Muscle Ups
800 M Run (MMS)
10 Bar Muscle Ups
800 M Run (MMS)
5 Bar Muscle Ups

“You can accomplish anything you want in life provided you don’t mind who gets the credit.”~Harry S Truman

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Monday 7.28.14

Posted on 27. Jul, 2014 by in WOD2

For time:

21 Deadlifts (225/155)
50 Air Squats
21 Push Presses (135/95)
15 Deadlifts (225/155)
50 Air Squats
15 Push Presses (135/95)
9 Deadlifts (225/155)
50 Air squats
9 Push Presses (135/95)

Compare to 11.9.12

1) 4 rounds not for time of:

8-12 Seated DB Shoulder Press
20 Hip Extensions
8-12 Strict/Weighted Bar Dips

Watch Archive Footage Of The 2014 CrossFit Games-Video

We always talk about how we want to introduce our friends to CrossFit so lets invite them. This Thursday July 31st will be “Bring a Friend Day”.  We will run a normal schedule and friends are welcome at ALL class times including the 6am.  This will be a free class.

“Striving for success without hard work is like trying to harvest where you haven’t planted.”~David Bly

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Sunday 7.27.14

Posted on 26. Jul, 2014 by in WOD2

Rest Day

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Saturday 7.26.14

Posted on 25. Jul, 2014 by in WOD2

Ultimate Frisbee!

Ultimate Frisbee in Ten Simple Rules

CrossFit Games on ESPN Friday and Saturday 9:00pm!!!

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

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Friday 7.25.14

Posted on 24. Jul, 2014 by in WOD2

As many rounds and reps as possible in 14 minutes of:

200 M Run
10 Push Jerks (115/80)
10 Pull Ups

Rx’d + (155/110)

CrossFit Games Update Show-Video

“I must be willing to give up what I am in order to become what I will be.”~Albert Einstein

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Thursday 7.24.14

Posted on 23. Jul, 2014 by in WOD2

Teams of 2 complete:

3 rounds of:

75 Wall Balls (20/14)
50 Power Snatches (75/55)
25 Burpee Box Jumps (24/20)

Rx’d + (115/80)

1) Back Squat 4 x 3 (across)

Compare and add loads to HERE

CrossFit Games Live Feed -Video

“I never did a day’s work in my life-it was all fun.”~Thomas Edison

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Wednesday 7.23.14

Posted on 23. Jul, 2014 by in WOD with GOD

The topic of the news headline story on ABC was the Crisis Point.  Our country, our world, our homes, our schools, our jobs are all at a crisis point right now.  You get the feeling of despair when you hear the details of what is going on all around us.  Our future is very unpredictable for all of us on earth.  But if we focus on the truth that has been here since the beginning of time, literally we see that we are told of uncertain times and who we should have our trust in.  The word of God tells us about in the beginning and it also has words of wisdom for the middle and the end.  God says,I am Alpha and Omega, the beginning and the ending, saith the Lord, which is, and which was, and which is to come, the Almighty.

Alpha and omega are the first and last letters of the Greek alphabet. One of the meanings of Jesus being the “Alpha and Omega” is that He was at the beginning of all things and will be at the close. It is equivalent to saying He always existed and always will exist.  John 1:3, All things were made by him; and without him was not any thing made that was made.

Trusting in the creator of all things relieves any despair and supplies peace.  He may not reveal things to you the way you think he should but He is in control and wants you to trust in him.  He is found in the first verse of Genesis and in the last verse of Revelation.  There is no other like him.

Looking unto Jesus the author and finisher of our faith; who for the joy that was set before him endured the cross, despising the shame, and is set down at the right hand of the throne of God.
Hebrews 12:2

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Wednesday 7.23.14

Posted on 22. Jul, 2014 by in WOD2

3 person teams complete the following:

5 rounds for max reps as a team in 3 minutes of:

Prowler Sprint 25 M
Rest 3 minutes between rounds

Rx’d + Rest Day

How to Watch the CrossFit Games

Bi’s and Tries-Video

2014 CrossFit Games Beach Tease-Video

Consider it pure joy, my brothers and sisters,whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.~James 1:2-4

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Tuesday 7.22.14

Posted on 21. Jul, 2014 by in WOD2

4 rounds of:

2 minutes to complete the following:

30 KB Swings
As many Push Ups (deload) as possible in the time remaining
Rest 2 minutes between rounds

1) 5 rounds of:

Minute 1-Max Muscle Ups
Minute 2-Rest

2) 3 rounds not for time of:

Max reps Supine Bar Rows (20)
15 Evil Wheels

Rich Froning And James Hobart Go To Frantasy Land-Video

“It takes courage to grow up and become who you really are.”~E.E Cummings

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Monday 7.21.14

Posted on 21. Jul, 2014 by in WOD2

For time:

100 Double Unders
20 Toes to Bar
30 Front Squats (135/95)
20 Toes to Bar
100 Double Unders

Rx’d + (185/125)

1) Hang Clean 4 x 1

2) 3 x 20 Hip Extensions

“Patience is the companion of wisdom.”~St. Augustine

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