Our make-up date for today's On Ramp class will be on Sunday at 10:00am, followed by our Teaser WOD at 11:30am. 

Happy Birthday Vicky!

30 Minute AMRAP!

Complete any number of combinations of the following:

1. 20 Thrusters 75/45 + 2 Flights on staircase = 1 Round

2.  20 Box Jumps 24/20 + 250M Row = 1 Round

3. 20 KBS 55/35  + .25 Mile Run = 1 Round

4.  20 Burpees + .25 Mile Bike = 1 Round

An athlete may choose never to KBS and Run, but if they want to do Box Jumps they must Row

Hip Mobility Drills

Training

"Hill Repeats"

Page 131 of WOD Books, last time we did this was in October

6 Rounds of 1 Minute Max Incline Sprints

Your score is the lowest speed that you use over the course of 6 rounds

This is a true engine check...and a taste of the misery that many of us will experience this Saturday at Camelback Mtn.

Ca$h Out

2 Rounds of Max L-Sits combined

CrossFit For Hope - June 9, 2012

CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases. Register to participate or find an athlete or affiliate to sponsor and join the fight.

"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 reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Click here to make a donation.

Start w/ 30 Wall Balls 20/14

5 Rounds:

5 Squat Snatch 95/65   65/40

10 Pull ups (Firebreather: CTB)

Finish w/ 30 Burpees 

Last done 3/14/12

Happy Birthday Martha!

Row 500M, Inchworms, Good Mornings, Jump Rope

Lift/Strength

1 Rep Max DEADLIFT

Warm-Up Sets of 8, 5, 3 and then start heavy sets at 90%, 94% and 98%

LETS GET SOME PR'S TODAY!  GET EXCITED...ITS JUST YOU AND THE BAR

Training

Tabata Toes to Bar

Tabata Double Unders

Happy Birthday Mia!

1 REP MAX BENCH PRESS 

Lets get those individual profile cards filled out this week.  Please let me know if there is any information that needs to be updated on your cards that cover the windows at our entrance way.  This week we will have a few new numbers to add if you have blanks and for many we will be posting some NEW PR's!!!!

followed by:

"Coe"

Ten rounds for time of:
95/65 pound Thruster, 10 reps
10 Ring push-ups

(Last done 1/29/11)

Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs). Post time to comments.

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

IN OTHER NEWS...

There will be no classes this Saturday, May 19th.  Our coaches and CrossFitters will be participating in the Civilian Military Combine in Camelback Mountain, PA.  We'll most likely be car pooling bright and early, so let us know if you'd like to join us!

We still have spots available in our On Ramp class starting Monday, May 21st.  If you or someone you know is interested in starting CrossFit, now is the time!  Please contact us at tlynch@maxability.net to get in the schedule.  Classes will run on Monday, Wednesday & Friday at 6:30pm.

Happy Birthday Kathy!

Shoulder Mobility

WOD #1 (Indoor)

Partner "GI JANE"

100 Burpee Pull-Ups

WOD #2 (Outside)

Grasshoppers, Lunges, Farmers Walk and more...

If you missed registration for our current On Ramp classes, listen up!  Due to client demand, we will be starting another 4-week cycle of On Ramp classes on Monday, May 21st.  The classes will be on Monday, Wednesday & Friday at 6:30pm.  We are capping the class at 10 people.  Please contact us at tlynch@maxability.net to get in the schedule.

"J.T."

21-15-9:

HSPU

Ring Dips

Push ups

More Annie insanity: J.T. WOD Demo [wmv][mov]

If you missed registration for our current On Ramp classes, listen up!  Due to client demand, we will be starting another 4-week cycle of On Ramp classes on Monday, May 21st.  The classes will be on Monday, Wednesday & Friday at 6:30pm.  We are capping the class at 10 people.  Please contact us at tlynch@maxability.net to get in the schedule.

If you don't know or you haven't quite realized how incredibly important it is...FIND OUT.

In my opinion, Nutrition is #1.  Mobility Work is a close 2nd.  Then 3rd would be the actual workouts we do daily.

Today's Plan

Mobility Drills for 15 Minutes

Then we're heading outside, so dress accordingly!

20 Minutes of OHS 

Elite - Heavy singles

Advanced and Newbies - Heavy sets of 5

and then another 15 minutes of mobility in prep for Friday's Hero WOD

If you missed registration for our current On Ramp classes, listen up!  Due to client demand, we will be starting another 4-week cycle of On Ramp classes on Monday, May 21st.  The classes will be on Monday, Wednesday & Friday at 6:30pm.  We are capping the class at 10 people.  Please contact us at tlynch@maxability.net to get in the schedule!