Category Archive

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 …

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. …

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 …

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” 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 …

Workout of the day for Friday 06/07/12: 2012 CrossFit Games Regional: Individual Event 5 Complete the following every minute for as long as possible: 20 Double-unders 1 Snatch Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute. WOD Demo with Brandon Phillips at the South …

Workout of the day for Thursday 06/07/12: 2012 CrossFit Games Regional: Individual Event 4 For time: 135 pound Back squat, 50 reps 40 Pull-ups 135 pound Shoulder-to-overhead, 30 reps 85 pound Front squat, 50 reps 40 Pull-ups 85 pound Shoulder-to-overhead, 30 reps 65 pound Overhead squat, 50 reps 40 Pull-ups 65 pound Shoulder-to-overhead, 30 reps Here’s the rub: • Monsanto …

Workout of the day for Wednesday 06/06.12: 2012 CrossFit Games Regional: Individual Event 3 Four rounds for time of: 100 pound Dumbbell snatch, 10 reps 200 foot Sprint   Congratulations to the May Membership Winners! A big thanks to Katie Sanchez, Josh Balaam, and Sunday Ippolito for introducing their friends and family to Crossfit and helping to spread the word about CrossFit …

Workout of the day for Tuesday 06/05/12: Strength: Wendler Press 5-5-5 (@ 75%, 80%, 85% of 1RM) Work Capacity: 3 Squat Cleans every minute on the minute @ 80% 1RM until failure to complete. 15 minute cap. This weekend is the Crossfit Hope Fundraiser workout!! Beginning at 8:am going until noon this Saturday at CrossFit Roseville we will be hanging …

Workout of the day for Monday 6/04/12: Strength:  Deadlift 5-5-5 Work Capacity: 5 Rounds: 3 muscle up 15 box jumps 30/24inch “When you approach weights you don’t approach it with a sensitivity. You approach it with a war like attitude.” I’m not sure about bicep curls with milk jugs but definitely good for post workout nutrition! [youtube http://www.youtube.com/watch?v=V9bPLaE5dE8&w=480&h=360]