Archive for October, 2011

Halloween Party 2011

Monday, October 31st, 2011

I just want to thank everyone for a wonderful party. I’m glad you all had a good time. You are what makes CrossFit, CrossFit. We work hard and we play hard. Happy Halloween everyone!

Happy Halloween!

Monday, October 31st, 2011


3 Rounds of…

75x Walking Lunge Steps

10x Handstand Push Ups

4 Rounds of…

Sunday, October 30th, 2011

10 Medicine Ball Cleans

20  Double Unders

10 Single Arm Snatch (35/20)

25 Sit Ups

Sarah’s Birthday WOD

Saturday, October 29th, 2011

Team Deck Of Cards

“The more you sweat in training, the less you bleed in combat.”
Richard Marcinko, Rogue Warrior
We did this WOD at CrossFit The Rock during the week.
It’s a good time!
Squats = Hearts
V-ups = Diamonds
Broad jumps = Spades
Thrusters = Clubs
KB Swings = Joker 1
Flutter kicks = Joker 2

“Friday The 13th”

Friday, October 28th, 2011

Congratulations to our most recent foundations class. Welcome to our family. From left to right we have Tammy, Jeremy, Paul and Corey.

While you are doing this WOD, you need to pretend that “Jason” is chasing  you! You will start at exercise 1 and move in a circuit. The next person will not begin until you are on exercise 3. If the person behind you (Jason) catches you, you have to step off the circuit and perform 13x burpees. Go to the end of the line and start over. Your score will be how many times you make it through the circuit and how many people you catch (kill). The most points will be crowned “Jason.”

30 minute time limit.

1. 10x Box jumps

2. 3x No hand push-ups

3. 10x DB Push-press (30#/20#)

4. 3x Jump squats

5. 10x KB/DB Russian swings (35#/25#)

6. 3x Star jumps

7. 10x Ball slams

8. 3x Hang power snatch (45#/25#)

9. 10x Jump switch lunge (10#/5#)

10.3x  Wall ball (20#/14#)

11. 10x Jumping  jacks

12. 3x Pull-ups

13. 10x Knees to elbows

“Something Different”

Thursday, October 27th, 2011

Run 400 meters

Then: 4 Rounds of…

Static Holds

Squat position 1 min

Locked out Push Up Position 45 sec

Half Way 15 sec

Locked Out Push Up Position 45 sec

Lunges Left Leg Forward 30 sec

Lunges Right Leg Forward 30 sec


Run 800 meters

*There will be a penalty(of course) to breaking hold positions and some other twists I’ve been threatened not to speak of.  So, come to class prepared!

Halloween Party Update…

Wednesday, October 26th, 2011

Halloween Party Update...

All info, including pricing and details will be posted at the box.  Please make sure you sign up!  You can always email us if you have any questions.  BTW- Costumes mandatory!

6 am Fridays are BACK!

Wednesday, October 26th, 2011

6 am Fridays are BACK!  Coach Jack will be instructing Fridays at 6 am.  Represent!

Today’s Program

Wednesday, October 26th, 2011

10 Rounds for time of:
10x Ring-dips
10x Pull-ups

Post time to comments.

Today’s Program

Tuesday, October 25th, 2011



The concept of today’s program is much like CF’s benchmark program, Chelsea.  We’re hitting movements that target each major muscle group in the body -starting the prescribed repetitions each minute, on the minute, for 30 full minutes.  The faster you work, the longer the rest in between sets.  For these exercises, the prescribed reps are low, but you’ll challenge the body’s capacity for endurance.  Your score is how many rounds you complete without exceeding a minute. You have to continue for at least 20 minutes.

Set a clock with a timer that hits a beep or a buzzer every 60 seconds -this will avoid you needing to monitor your watch every minute and you’ll be less likely to lose track of time and fall back on your minutes.  It is VERY IMPORTANT to NOT slack on the minute start times.  This will take you through 30 full Rounds.
All you really need today for gear is a clock and a pull-up bar.  Push Ups and Air Squats can be done right under your bar.
Air Squat review: feet a bit wider than shoulder width apart, good lumbar curve in your lower back, chest out, butt out.  Squat down over your heels -do not roll onto your toes.  If you feel yourself rolling forward, point your toes toward the ceiling!  This ensures that you maintain a good solid footing and will make you drive up through your heels.  As you squat down, you may want to bring your arms up over your head, keeping your head UP -this will all force you to maintain a good tight back.