• Jan2014-02
    • Jan2014-01
    • Jan2014-03
    • Jan2014-05
    • Jan2014-04
    • Jan2014-07
    • Jan2014-06
  • Sunday 10-26-14: W.O.D.

    image

    Mobility:
    9:30am
    *Kristin

    WOD:
    400m Run
    25 Push Press 95/65#
    50 Double unders (*sub 150 singles)
    25 Wallballs 20/14#
    50 Double unders
    25 GHD Sit-ups (*sub abmat sit-ups if you do not do GHD on regular basis)
    50 Double unders
    25 Push-ups
    50 Double unders
    25 Burpees
    400m Run
    This WOD can be scaled to any fitness level. Please attend a trainer led class time for modified versions of the above. (See website schedule for times).

    OnRamp:
    “Nancy”
    5 Rounds for time:
    400m run
    15 overhead squats
    (scale rounds as needed)

    More Posts

    image

    Saturday 10-25-14: Rest Day

    ***Cleaners at box 7-11am today. ***Please cast your vote on the counter for Athlete of the Month. Halloween Throwdown Although “The Hozz” is booked the evening of our Halloween throwdown, we have hired other live music (Jim and Ray) to … Continue reading

    image

    Friday 10-24-14: W.O.D.

    Strength: Deadlift *For PM questions or assistance see Meg or Jared between 4:15-7:30pm. WOD: AMRAP in 15min of: 15 Burpees 12 Box Jumps 24/20″ 9 KB Swings 2/1.5 pood *This WOD can be scaled to any fitness level. Please attend … Continue reading

    image

    Thursday 10-23-14: W.O.D.

    Strength: SOTS Press 3-3-3-3-3 Pause Squats *Pause 3 seconds in bottom position 3-3-3-3-3 This WOD can be scaled to any fitness level. Please attend a trainer led class time for modified versions of the above. (See website schedule for times). … Continue reading

    image

    Wednesday 10-22-14: W.O.D.

    Strength: Shoulder Press *For PM questions or assistance see Meg or Jared between 4:15-7:30pm. WOD: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats This WOD can be scaled to any fitness level. Please attend a trainer led class time … Continue reading

    image

    Athlete Profile: Bob Swanson

    In August of 2013, my daughter, Melissa Swanson, asked me if I wanted to go with her to CrossFit 906 on a “Bring a Friend” Saturday. She and a friend had started about a year earlier and my youngest son, … Continue reading