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We LOVE Saturdays! We're gonna make this WOD just the way you like it - so come on in and participate! We'll drag out all the fun stuff and get our weekend off to a great start. What? You say you have a friend that would like to give crossfit a try? Well bring 'em on in and show them how we do it - for FREE!!
See you in the am - 8 am that is!!
Let's finish up this week with another awesome WOD! You should all feel pretty good about yourselves - some hard work has been going on around here! Let's hit a little bit of everything today!
FOUR ROUNDS
15 Overhead weighted lunges (35/45) (R/L=1)
20 GHD
100 Jump Rope/33 DU
15 Shoulder Press (45/65)
20 Ball Slams
Let's welcome a long lost friend of ours - she's just been waiting in the wings, ready to make an appearance. She's a tough old girl and she ain't too pretty - but take my word for it, she loves you all dearly.
HELEN
THREE ROUNDS
Let's all welcome Jess to CFSC - today was her first official class and she's already kicking butt!
Tuesday is under your belt - and if you can conquer Tuesday, you can conquer ANYTHING!!
Here's a little something to keep you busy...
FIVE ROUNDS
15 Knees to Elbows
200 m Row
15 Push Up Rows (R/L=1)
200 m Run
Oh yeah! We love Tuesdays!! Keeping it interesting with something new. Think it looks tough? Hey - at least it's only two rounds! Let's show some respect for -
ADAMBROWN
Two rounds
Remember - these numbers are RX - don't let them intimidate you - if you're not there yet, just use as much weight as you can - it should be a struggle so don't cheat yourself either - let's get hard core with this one!
Welcome to CFSC Sue!! You got your start on one of the hardest WODs yet!! Great job!
Aftermath...
We can always count on Meme to keep smiling even after a killer WOD- right Mike? Mike?
Monday's here and there's nothing you can do about that - but there IS something you can do to get your week off to a great start. Come on everyone - get your butts in here and have some fun!
20 Minute AMRAP
5 Burpees
10 Push-ups
15 Sit-ups
20 Squats
Yeah - that's right - Saturday has rolled around one more time, and assuming you weren't hit by a falling satellite you need to come on in for one more dose of crossfit crazyness!! Friends and family are welcome if they're interested in trying out "that thing you can't stop talking about".
See you at 8 am!!
I know you're all familiar with the beloved/dreaded "Fight Gone Bad", but have you ever encountered the lesser known, yet equally cool...
FIGHT GONE RIGHT ??
3 ROUNDS
50 Jab Cross
200 Jump Rope (67 DU)
50 count Arm Burner Upper Cuts
200 Jump Rope (67 DU)
Who said girls can't fight?
Time to get it done - and remember - even if you're a little sore, you'll feel MUCH better once you get moving and warm up all those muscles!! I promise!!
MICHAEL
3 Rounds
Great job with Fran - she's a lot meaner than she looks, isn't she?
Moving along - we're half way through the week which can only mean one thing- time for an "I'm So Happy I've Made It Halfway Through the Week" celebration!! So...here we go -
Five Rounds
20 GHD
20 Wall Ball
20 Hollow Rock
20 Push Ups
Who here loves hollow rock? Raise your hands!!
That's what I thought.
Okay - you've had all day to mentally prepare. Plain and simple - chin over the bar and low in those squats - let's see if you can get your best time yet!!!
FRAN
21-15-9
Thrusters (65/95)
Pull Ups
Okay everyone - we've got a nice fresh week to tackle - make a promise to yourself that you'll treat yourself right - clean eating and five full days of crossfit greatness! You'll feel so good about youself when the weekend rolls back around!
Now...time to wake up and get moving!
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 95/135
200 m Run or Row
Another amazing Saturday to get together with your favorite crossfit buds and have some fun - let's pick and choose - we'll put together a crazy cool WOD!! See you at 8! What time? EIGHT! Okay - eight it is!
That WAS fun - wasn't it? Glad to have you join us today Matt and Todd - come back soon!
Hey everybody - Jack is back! It's Friday - so have fun with it! EVERYTHING'S fun on a Friday!!!
"JACK"
20 Minute AMRAP
10 Push press,(80/115)
10 KB Swings, (36/62)
10 Box jumps, 24 inch box
Okay - here we are - Thursday and it's time to mix it up. Here's a proposition for you...you can do the WOD as posted OR...you can opt out of the four 400 m runs and do a hill run at the beginning and a hill run at the end. What'll it be?
FOUR ROUNDS
400 m Run
30 Back Extensions
20 Jumping Lunges (R/L=1)
30 Sit Ups
We're doing this one because I LIKE it! We are also doing it in honor of Sam who referred to this WOD as "Are You Alright Tiffany?" ;)
ANNIE ARE YOU OK?
For time:
21, 15, 9
Row, for calories
Thrusters, 65#
Med Ball Clean, 20#
SDHP, 65#
Wall Balls, 16#
Burpee
Can't believe we've come to another Tuesday! Almost seems criminal to have this much fun! I think we'll just officially dub all Tuesdays as "Hero WOD Tuesday".
All you have to do for this one is set up a bar - what could be easier than that?? WHAT???
DT
Five rounds of:
Today will be a special WOD to commemorate the 343 firefighters and 60 Police Officers who lost their lives on 9/11. I hope you will all make your best effort to come in and pay tribute to the men and women who gave their all.
Weight vests are optional
Thank you to Cynergy Crossfit for this very special WOD.
Alright everyone! Job well done! Thank you so much to everyone that came in this morning!!
One day closer to the weekend and will the fun never end?? Give this one your max effort - the harder you work the stronger you'll get! Let's give that four rounds thing another shot -
FOUR ROUNDS FOR TIME!!
20 Lunges (R/L = 1)
20 Ring Rows
20 GHD
20 Push Press (55/70)
Hey everyone - excellent work yesterday - you have to admit - that was a good one! Let's get those abs into play today - because really, who doesn't love a great ab workout??
FOUR ROUNDS
20 med ball crunches
hurdles x 2
10 side plank walk (5 steps/side)
50 m farmer walk
It's Tuesday and you've had a nice long weekend to rest up for the reliable Tuesday fun! Back to regular schedule - I'll see you ALL in the morning!!
RANKEL
20 minute AMRAP
6:30 Pm class - way to kill it! Smile Alex!
-Yup, I know, same thing as Labor Day - but just wanted to give you all one more reminder to come on in at 9:00 for some crazy fun crossfit! You know you'd rather be working out with an amazing group of crossfitters than fighting the crowds at the beaches - plenty of time for that once all those tourists go home. ;)
And don't forget - if you know someone who's been on the fence about whether or not to join crossfit - bring them in for a free workout - you know they'll be hooked!!
Crazy weather for a crazy team workout - great job everyone - ya gotta love teamwork - that was FUN!!
First team member runs 200m, second does KB swings, third does push ups fourth rests. Keep running count of KB's and PU's - highest number after 15 minutes wins!!
Okay everyone - a long weekend ahead of you - so why not start it out right with some awesome Saturday fun? You can't think of a reason - so meet me there at 8 - I'll be waiting!!
Bet you never knew bench press could be this much fun.
And weighted sit ups feel especially good right after those 20 wall balls!
Nice job everyone!
Woooo hoo! Nothing like the feeling you get from a Friday! Let's all get one more good one in before the weekend begins! On your mark, get set, GO!!!
Four Rounds
15 KB Swings
200 m Row
15 Russian Twists (R/L=1)
200m Row
15 Ball Slams
If you can't find a free rower go ahead and run - just get it done!
We'll all miss you Burnd! Have a safe trip home and come visit us again next year!!
