Saturday, February 27, 2010


10am W.O.D.

Partner workout

3 rounds for time of:
60 ft walking lunges
max reps box jumps while partner does 30 push ups


3 rounds for time of:
400m run
max reps deadlifts
Gary and Tom took home the gold medal this morning and didn't have to do any burpees, way to go guys!

11am affiliate cup team W.O.D.

CrossFit Total (squat, deadlift, press)
Max rep Power Clean


max reps burpees in 2 min. 30 sec.


3 rounds for time of:
2 rounds of Cindy
10 Hang Squat Cleans
You guys and gals worked hard this morning, you know where you need to improve and it's completely up to you to do it. Keep showing up and working hard, don't let your head be a road block to success.

Friday, February 26, 2010


This is a picture of Kendra Zak just before she committed herself to losing weight (July, 2008)
This is a picture of Kendra Zak just before she started doing CrossFit (October, 2009 when we opened the new box)
And this is a recent picture of Kendra now after she has continued her regular 4 day per week CrossFit schedule since October. Look at what Kendra has been able to accomplish in just 5 months of doing CrossFit! Congratulations Kendra for your amazing results and for being an inspiration to us all!


4 rounds for time of:
400 m run
max reps pull-ups (without letting go of bar)
30 KB clean and press (16/12kg)

Thursday, February 25, 2010

Can't Stop Won't Stop

Who is going to upgrade their kettlebell today?


KB Swings
Ball Slams

Wednesday, February 24, 2010


Allyson Wright has quickly embraced CrossFit and taken her workouts to the next level. She works out in the Tuesday/Thusday 6am class and gives it 100% everytime, keep it up Allison!

Heavy Grace
30 Clean and Jerks (155#) for time

rest 10 minutes

2 rounds of:
1 min row for calories, subtract calories from 30 and complete that many burpees
rest 2 minutes between each

Tuesday, February 23, 2010

Rollin on Thirties

Update: we have decided to cancel the 5am class on WED morning. we will start at 6 am and roll on as usual. Be careful getting to the box.

Heads up guys, only 4pm and 5pm classes this afternoon, just in case the world does snow over we want everyone at home with their families or pets, not driving after a sick wod in bad weather. enjoy the evening off and look tomorrow morning for a class update.

Get you some Shawn P!

Back Squat

Hopper for time:
30 Deadlifts (bodyweight)
30 Double Unders
30 KTE 
30 DB Split Cleans (30#)
30 Wall-Balls

Monday, February 22, 2010

Wax on, Wax off

Get it up Brightwell!

Power Clean

12 min AMRAP:
10 Thrusters (135#)
20 Floor wipers (135#)

sorry about the late post, apparently i set the date to post on 2/21/20, not 2/22/10, something to look forward to 10 years from now i guess.

Friday, February 19, 2010

Right About Now

Stuart Sharp has been CrossFitting for about a month now at our Box, keep working hard Stuart!

rest 1 min between each 3

4 rounds of "Barbara":
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Thursday, February 18, 2010


The current on-ramp class is proving to be an athletic group, we are excited to get them into our regular classes after next week.

Skill Work-
Double unders
Box jumps
Handstand push-ups

6 rounds of:
15 seconds rowing, for fastest 500m split
45 seconds rest

rest 1 minute

2 minutes max reps knees to elbows
-feet can't touch ground

post lowest 500m pace and KTE reps to comments

Wednesday, February 17, 2010

Stay Sharp

Checkout Allison get up on those handstand pushups!

Push Jerk
work up to heaviest single

30 pull-ups
15 man-makers(30#)
20 pull-ups
10 man-makers
10 pull-ups
5 man-makers

Tuesday, February 16, 2010

Frontal Plane

Front squat

10 min AMRAP:
200m run
5 Squat Cleans (135#)
10 push-ups

Monday, February 15, 2010

Some old, Something new

How low will you go today?

Snatch Balance

SDHP (75/55#)

Saturday, February 13, 2010

Cold, just plain cold

tabata barbell thrusters

Partner "annie"
with a partner complete 2 rounds of
double unders

singles x3 reps

Friday, February 12, 2010

Calm before the storm

Be sure and welcome the "rookies" that just finished on-ramp, we had 7 new sign ups this week who completed the program. We have another on-ramp starting this Monday at 7pm, if you know anyone who wants to sign up please have them click here.

Snatch grip deadlift

For time:
50 Cal Row
50 Floor-wipers (115/85#)
50 Kb Swings(53/35#)

Thursday, February 11, 2010

Game Time

Todays WOD is a workout from the 2008 CrossFit Games. Checkout this video and scope out the competition, affiliate cup here we come!


5 Rounds for time:
5 Deadlifts (275/185#)
10 Burpees

Wednesday, February 10, 2010

Birthday Party Continued

 Happy Birthday Joanna!
For time:

"22's" or "J$"
200m run
11 TGU, right arm
11 Box jumps
11 Kb swings
11 Ring dips
11 Kb C&P, right arm
11 Sit-ups
200m run
11 sit-ups
11 Kb C&P, left arm
11 Ring dips
11 KB swings
11 Box jumps
11 TGU, Left arm
200 m run

all exercises add up to 22 reps, the number of years Joanna has been around, enjoy it!!

Tuesday, February 9, 2010

Happy 28th B-day!

I have learned in my 28 years that feeling healthy and fit is priceless. Today marks my 10 year anniversary from when I decided that I wasn't going to be overweight and eat junk all the time.

Split Jerk

21 Thrusters (115#/75#)
12 Burpees
15 Thrusters
9 Burpees
9 Thrusters
6 Burpees

Monday, February 8, 2010


Elliot Wendel is new to CrossFit, keep it up man, you are doing great!

Overhead Squats

5 rounds for time:
20 Squats

Saturday, February 6, 2010

sunny skies

ring dips
4 rounds of
30 seconds max reps
1 min rest

For Time:
400 m row
25 back extensions
25 sit-ups
400m run
25 back extensions
25 sit-ups
400 m row
25 back extensions
25 sit-ups

Friday, February 5, 2010


Here is Papa Lima (Charlie's Dad) doing a front squat yesterday at CrossFit Champions. He is just getting started on his program over there and says he really likes it, thanks for taking care of him CrossFit Champions!

 2 rounds max reps pull-ups

400 m Run for time
Rest 2 minutes
200m weighted lunges
Rest 2 minutes
400 m run for time

Thursday, February 4, 2010

From the Bottom, to the Top

When Tony and Callie Varisco are not dominating CrossFit workouts they are out and about enjoying their first year of marriage. It's almost one year for you two love birds!

Front squat

7 rounds for time:
9 Deadlifts
7 Hang cleans
5 Push-press

Wednesday, February 3, 2010

Jack be Nimble

Stud athlete - Joanna Tijerina


20 double unders
10 wall-balls
18 double unders
9 wall-balls
16 double unders
8 wall-balls
...continue pattern until...
2 double unders
1 wall-ball

Tuesday, February 2, 2010

This is CrossFit, again

Check out Zach Whitt and his muscle up skills, way to go Zach! (Don't hurt your neck watching this video, sorry for the sideways view)

Dec/Jan Challenge testing

25 Pullups
50 Deadlifts (135 lbs )
50 Pushups
50 Box jumps
50 Floor wipers (135 lbs )
50 Kb Clean and Press (16Kg)
50 Pullups

Monday, February 1, 2010

This is CrossFit

Dec/Jan Challenge testing

25 Pullups
50 Deadlifts (135 lbs )
50 Pushups
50 Box jumps
50 Floor wipers (135 lbs )
50 Kb Clean and Press (16Kg)
50 Pullups