Monday, January 31, 2011

start it up

Scott and the gang competed in the 5k and kids mile saturday.
Thanks to everyone who came out!

20 min AMRAP:
5 pull-ups
10 push-ups
15 squats

Friday, January 28, 2011

in it to win it

Race is tomorrow, Sign up today, save $5!

20 min AMRAP:
12 Pull-ups

Thursday, January 27, 2011

Fresh Choice

Victor and Sarah just finished on-ramp and are jumping into classes.
Be sure to welcome them to the community, we're excited to have y'all.

Open Gym Day

refine your skills
do a custom workout
make up a missed WOD
work on goals
roll out and stretch
today is yours

Wednesday, January 26, 2011

Pay your Dues

4 rounds for time:
400m run
50 air squats

Tuesday, January 25, 2011

Bacon and Eggs

5 rounds:
Powerclean x1
Front Squat x2
Hang power clean x1
Row- 15 sec sprint

2-3min rest

post highest weight and fastest row split

Monday, January 24, 2011


Gary is gearing up for the in-house competition, are you?


Saturday, January 22, 2011

We are Family

Join us at 9am for a free workout at TWC/CSCF this morning. Workout is open to everyone and scalable to all levels so bring your buds.

Friday, January 21, 2011

press on

Amanda and Lindsay won't let a little rain ruin their workout.

Sign-up for the In-house competition today! It going to be a lot of fun! Visit the In-house comp page above.

Complete AQAP:

20 Squat Cleans
40 box jumps
60 wall-balls

Thursday, January 20, 2011

reach for the sky

Open Gym

today is a day for you improve your skills, recover from the week's WODs, make up a workout you missed during the week, or try a workout you've been wanting to do. Today is your day at the box, so make the most of it. see you there

Wednesday, January 19, 2011


Did you put your time in on the bench?

Deadlift: work to heavy 3

Push-press: work to heavy 5

1 mile run

Tuesday, January 18, 2011

Like Me

Not only was it "Club CrossFit" on friday morning but apparently it was twin day too.
Here are another pair of twins, Larry and Kevin, you guys look great!
If you don't come on friday morning or afternoon you are missing out on some fun times.

3 rounds of:

500m Row
2 rounds of cindy
3 minutes rest

Monday, January 17, 2011


Marcus and Marcos dressed up like twins for their workout.

Back Squat-

5 rounds:
20 KB snatch
25 double unders

The In-House Competition page has been updated! Check it out!

Saturday, January 15, 2011

help me help you

The most important part of any workout- rolling out and conversation afterward.

Team Workout
Decide the other's fate!

Friday, January 14, 2011

Sweat Angels

when was the last time you made a good sweat angel?

complete 5 rounds:
10 ghd  hip extensions
5 bench press

10 min AMRAP:
4 burpees
8 pull-ups
16 squats

Thursday, January 13, 2011


3 rounds:
400 m sprint
1 minute rest
200 m sprint
2 min rest

Wednesday, January 12, 2011

the next

20 min AMRAP:

10 db thrusters
5 Power cleans
20 double unders

Tuesday, January 11, 2011

Mr. Freeze

split jerk 2-2-2-2-2

3 rounds:
9 deadlifts
5 push-press

Monday, January 10, 2011

black eye

John Robinson doing some work!

1000m Row
50 thrusters
30 pull-ups

Saturday, January 8, 2011

we can work it out

Partner "Kelly"

5 rounds AQAP:
400m run
30 Box Jumps
30 Wall-Balls

Friday, January 7, 2011

dragon slayer

Back Squat
5-5-5-5-5, 60 sec rest

7 rounds:
15 power clean
7 burpee

Thursday, January 6, 2011

Dark Horse

20 min AMRAP:
10 push-press
10 kb swings
10 box jumps

Compare to: Nov 4, 2010

Wednesday, January 5, 2011

Stay Fly

We want to wish Cody good luck as he heads to colorado to begin his next journey with the Army.
Stay Safe and don't forget about us!

Deadlift 5x10, 2 min rest

5 rds AQAP:
12 pull-ups
20 squats

Don't trust everything you hear, i know some of you were fooled!
click here for the story on "power bracelets"

Tuesday, January 4, 2011


Press 3-3-3-3-3
2 x 400m sprint
Push-Press 5-5-5-5-5
2 x 400m sprint

Monday, January 3, 2011

First of Many

Max Calorie Row- 4min, 3min, 2 min, 1 min
AMRAP Burpees- 120sec, 90sec, 60sec, 30sec

Any New Years Resolutions out there? Post to comments...