One week left to work on your goat!

Workout of the day for Monday 06/25/12: Strength: Clean 3-3-3-3-3-3-3 reps WOD Demo with Aja Barto – video [wmv] [mov] [HD mov] Endurance: 2, 3, or 4 Rounds: Run 800M, Rest 90 seconds *Open Gym this week with Camille: Monday 5am. Thursday 6am. How is your goat work going? We set a goal at the beginning of the month to work on …

Sunday 06/24/12

Workout of the day for Sunday 06/24/12: 8am: clean and jerk. 9am: 18 minutes of: 5 handstand push-ups 5 toes-to-bars 5 kettlebell swings 200-meter run

Apply your fitness

Workout of the day for Saturday 06/23/12: Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 5 Ring dips 15 Squats WOD Demo with Ballston CrossFit – video [wmv] [mov] [HD mov] WOD Demo with CrossFit Hollywood by Again Faster Equipment – video [wmv] [mov] [HD mov]   [slideshow] There are numerous hikes within a few hours drive of Roseville. …

Congratulations Serena!

Workout of the day for Friday 06/22/12: Skill: Turkish Get Up Work Capacity: “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups WOD Demo with CSC CrossFit – video [wmv] [mov] [HD mov] [slideshow] Congratulations to our Member Serena McCabe for getting her level 1 cert! As well as …

Thursday Night Mobility

Workout of the day for Thursday 06/21/12: Strength: Press 5-3-1 Work Capacity: Eight rounds for time: 10 Push Press 115/75lb Sprint 100 yards Rest 60 seconds Thursday 6:00pm-7pm mobility Class. Post to comments: what is your biggest mobility issue?

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 …