Thank a firefighter

Workout of the day for Wednesday 06/20/12: Strength: Weighted pull-ups 2-2-2-2-2-2-2 reps WOD Demo with Westlake CrossFit – video [wmv] [mov] [HD mov] Work Capacity: 10-1 Clean (155/105) – Burpee 9-2 Clean (155/105) – Burpee 8-3 Clean (155/105) – Burpee etc… 1-10 Clean (155/105) – Burpee   Many firefighters use crossfit to maintain their General Physical Preparedness so that they can tackle …

See Mike Clean!

Workout of the day for Tuesday 06/19/12: Strength: Deadlift 5-3-1 (75%, 85%, 95% of 1RM) Work Capacity: Three rounds for time of: 50 Double-unders 40 Sit-ups 30 Medicine ball cleans, 20 pound ball 20 Pull-ups 10 Handstand push-ups Watch the demo video with Mike Gilmore at CrossFit Hampton Roads!! WOD Demo with CrossFit Hampton Roads – video [wmv] [mov] [HD mov] Post …

What does it take to be a games athlete?

Workout of the day for Monday 06/18/12: Strength: Back Squat: 5-3-1 (75%, 85%, 95% of 1Rep Max) Work Capacity: Five rounds for time of: 10 Power clean, 135/95 pound 15 Wall ball shots, 20/14 pound ball What does it take to be a games athlete?–Confidence. [youtube http://www.youtube.com/watch?v=S7YKC-QToIQ&w=640&h=360] Confidence is a staple to be successful in all of our goals. Not the …

108 degrees today, stay hydrated!

Workout of the Day for Saturday 06/15/12: 2 Athletes, 5 Rounds: Athlete 1 starts on Wallball, 20/14 pound Athlete 2 Runs 260 meters When athlete 2 Returns he/she begins Wallballs Athlete 1 now Runs 260 meters Outscore your partner by completing more wall balls. [youtube http://www.youtube.com/watch?v=GKjydz3EKnE&w=640&h=360]

Andy Massi is a Game Changer

Workout of the day for Friday 06/14/12 Strength In 15 minutes work up to your max overhead squat Work Capacity “Roots” As Many Rounds as Possible in 15 minutes: 15 Overhead Squat, 95/65 pounds 20 Sit-ups Say goodbye to your midline. ~J Andy Massi is a Game Changer ~Justin Arnest While I’ve been away, I’ve had some great time to …

Challenge yourself to become better

Workout of the day for Thursday 06/14/12: Run 800 meters 28 Kettlebell swings, 70/53lb 28 Strict Pull-ups 28 Clean & Jerk 135/95lb 28 Strict Pull-ups Run 800 meters “I welcome you to the community of people who have decided that easy will no longer suffice.” This is who we are when we are at CrossFit. We create more resistance for …

New Time Slot

Workout of the day for Wednesday 06/13/12: Press 3-3-3+ (80%, 85%, 90% of 1 Rep Max) 1) 500M Row 2) 2 Minutes Max Double Unders New Time Slot on Sundays from 9am-10am! This will be an open gym. Come in on Sundays and get some CrossFit. It is great to see the gym continue to outgrow the gym we were yesterday. …

Congratulations Randy & Camille Perkins, and Jason Sheldon

Workout for the day for Tuesday 06/12/12: 2012 CrossFit Games Regional: Individual Event 6 For time: Three rounds of: 345 pound Deadlift, 7 reps 7 Muscle-ups then, Three rounds of: 21 Wall ball shots, 20lb ball 21 Toes-to-bar then, 100 foot Farmer carry, 100lb dumbbells 28 Burpee box jumps, 24″ box 100 foot Farmer carry, 100lb dumbbells 3 Muscle-ups WOD …

Hope Works

Workout of the day for Monday 06/11/12: Strength: Back Squat: 3-3-3 Work Capacity: 21-15-9 reps for time of: L-pull-up Good Morning 45/35lb We Have almost Reached our goal! Thanks for coming out this weekend to support our efforts to raise funds for St. Jude Children’s hospital. We had a great turnout for our Hope workout fundraiser. My favorite part of …

Hope

‎”Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not …