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Monthly Archives

June 2014

06/26/2014

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Announcements


This is the final warning to add your credit card or banking info into Wodify. If you do not enter it you will not be able to reserve a class. Entering your payment information is easy! 1. Log into Wodify http://www.wodify.com/ 2. Click MY INFO in the top right 3. Click PAYMENT INFO on the left sidebar 4. Click ADD PAYMENT METHOD

Main – CrossFit


Strength


6 sets, building to the heaviest possible 1 Clean Deadlift + 1 Hang Squat Clean + 1 Hang Power Clean

WOD

Metcon (AMRAP – Rounds and Reps)


“The Long Tabata ” 30s working, 15s rest. 6 rounds of each movement, 30s rest between movements Hang Power Cleans (155/105) Rowing for Calories Ball Slams (30/20) Toes to Bar Score is sum of the scores from each tabata

06/25/2014

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Main – CrossFit


Skill

Muscle-ups


10 minutes to cover progressions 10 Minute EMOM 1 Jumping/Banded Muscle Up OR: 1 Low ring Pull Through 2 Tempo Ring Rows 20×1 2 Tempo Ring Dips 20×1

WOD

Metcon (Time)


4 Rounds 12 Shoulder to Overhead (135/95) 12 C2B Pullups 200m Slam Ball Run

06/24/2014

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Main – CrossFit


Strength

Back Squat (E2MO2M)


5@ 50% 3@ 60% 3@ 70% 2@ 80% 2@ 85% 2@ 90% Max Reps @ 75%

WOD

Metcon (AMRAP – Rounds and Reps)


14 Minute AMRAP 25 Air Squats 25 Double Unders 25 Overhead Squats (75/55) 25 Burpees Over the Bar

Update Payment Info

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If you pay your membership by Credit Card for you must re add your payment info into wodify. Entering your payment information is easy! 1. Log into Wodify http://www.wodify.com/ 2. Click MY INFO in the top right 3. Click PAYMENT INFO on the left sidebar 4. Click ADD PAYMENT METHOD