Saturday, February 4, 2012 by Justin
CROSSFIT
“Murph”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
BOOTCAMP
“Murph”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
10AM BEGINNER CLASS
Get your Progenex on…at a discount
REMINDERS:
– Any time the gym is in use for CLASS(not personal training or off hours) and the small room is not occupied you may use it for open. The earliest time for open gym is the beginning for the first afternoon class.
- 19 DAYS UNTIL THE OPEN. The Crossfit Games Open registration has begun! Follow this LINK to get started and sign up. Everyone should be signing up!
-Toilet paper. You kill it, you fill it. Don’t be raised by wolves.
Friday, February 3, 2012 by Justin
Very Very strong.
CROSSFIT
15 min to establish a max muscle snatch
“Randy”
75 power snatch (75/55)
BOOTCAMP
test: 3 sets max strict chin-ups
9-15-21
dumbbell push press
pull up
FEBRUARY CHALLENGE: Max effort strict cannonball pull-ups. Right now Coach Bennett AND Coach Joe are at the top of the leader board with 15. Who will take him down?
Nag’s Head.Tonight at 8:30.Be there.
Get your Progenex on…at a discount
REMINDERS:
– Any time the gym is in use for CLASS(not personal training or off hours) and the small room is not occupied you may use it for open. The earliest time for open gym is the beginning for the first afternoon class.
- 19 DAYS UNTIL THE OPEN. The Crossfit Games Open registration has begun! Follow this LINK to get started and sign up. Everyone should be signing up!
-Toilet paper. You kill it, you fill it. Don’t be raised by wolves.
Thursday, February 2, 2012 by Justin
Annie says: Sign up for the Crossfit Open. Now
CROSSFIT
Front squat 10×2
Weighted box jump
Rest 2 min between sets
3 sets max toes to bar
BOOTCAMP
“annie”
50-40-30-20-10
double under
sit up
Finisher: accumulate 2 minutes of planks.
FEBRUARY CHALLENGE: Max effort strict cannonball pull-ups. Right now Coach Bennett is at the top of the leader board with 10. Who will take him down?
Nag’s Head countdown: TOMORROW.
Get your Progenex on…at a discount
REMINDERS:
– If the small room is not occupied you may use it for open gym. The earliest time for open gym is 4:30pm.
- 20 DAYS UNTIL THE OPEN. The Crossfit Games Open registration has begun! Follow this LINK to get started and sign up. Everyone should be signing up!
Wednesday, February 1, 2012 by Justin
CROSSFIT
“JT”
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
BARBELL CLUB
Deadlift 5-5-5
Back Rack Yoke Walk Max Weight for 50′ in :20 or less
Toes to Bar A: x50 I: x40 B: x25
Deadlift 1×20 (+5# from the last time or 55% of 1RM)
BOOTCAMP
5 rounds
15 meter broad jump
15 kettlebell swings
15 knees to elbows
6:45 BEGINNER WOD
20 Minute AMRAP
5 Ball Slams
10 Ring Rows
20 Lunge Jumps or Lunges
FEBRUARY CHALLENGE: Max effort strict cannonball pull-ups. Right now Coach Bennett is at the top of the leader board with 10. Who will take him down?
Get your Progenex on…at a discount
REMINDERS:
- Remember that thing you lost in the gym and it was in that bin but you never got it? It’s gone.
– If the small room is not occupied you may use it for open gym.
- The Crossfit Games Open registration is starting February 1st. If you have any interest in learning about what the Games Open entails click HERE. During the period of the Crossfit Open, our workout of the day each thursday will be the Open WOD. You might as well sign up to see how you stack against the rest of the world.
- To the individual who finds it necessary to defile our gym with gum. I hate you. That is all.
Tuesday, January 31, 2012 by Justin
Hey person that leaves gum everywhere. This is for you. Dick.
CROSSFIT
“10 min capacity test”
4 min rowing for calories
rest 3 min
3 min max pullups
rest 2 min
2 min max bw backsquat
rest 1 min
1 min max shoulder to overhead (135/95)
-for cumulative reps
BOOTCAMP
Test: max height box jump
2 rounds
25 clean, thruster & Slam
25 box jump (high)
Get your Progenex on…at a discount
REMINDERS:
- TODAY IS THE LAST DAY TO RETRIEVE ANYTHING FROM THE LOST AND FOUND BIN BEFORE IT ENDS UP IN THE LAND OF THE LOST…AND FOUND…….THE GARBAGE. Fair warning.
-7:30 class is on like gangbusters.
-If the small room is not occupied you may use it for open gym. We will be posting this schedule going forward. Once a class begins Open gym ends.
- The Crossfit Games Open registration is starting February 1st. If you have any interest in learning about what the Games Open entails click HERE. During the period of the Crossfit Open, our workout of the day each thursday will be the Open WOD. You might as well sign up to see how you stack against the rest of the world.
- To the individual who finds it necessary to defile our gym with gum. Burpee Clotheslines. That is all.
