Wednesday 4.23.14

Tuesday, April 22nd, 2014

Congratulations to our AMAZING Masters Qualifiers!

"The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand." -Vince Lombardi

Kathy, Tony, Dave & Brenda, words cannot describe how proud we are of all of you.  We have had the opportunity to get to know the four of you over the years and see you get better with age! You motivate everyone around you both inside and outside the gym by simply living healthy lifestyles and continuing to strive to make yourselves better. Congratulations on your amazing accomplishments in this 2014 CrossFit Games season!

WORKOUT Of the DAY

STRENGTH:  None

WOD: [ Choose Wisely  ]

With a partner, complete the following. One person working at a time. You may choose the order, once you start an movement you must complete it before moving on.

100 Cal row
200 Sit-ups
300m Farmers Carry (45/35)
400m Tire Drag
500 JR (Singles)

Team Training: Active recovery day.

Post in comments below.

 

 

 

Tuesday 4.22.14

Monday, April 21st, 2014

From the members:

"Crossfit Exp is a great place to workout. Not only is the Coaching Staff amazing and knowledgeable, it is a place where all skill levels are welcome and treated with respect. You can feel good about getting an effective workout here with lots of encouragement and a great sense of Community!" - Michelle L

Lydia working on "Glute activation"

WORKOUT Of the DAY

STRENGTH:  Bench Press 3.3.3.3.3. SS/ DB 1 arm Rows 10.10.10.10.10/ Side

WOD: [ Collins  ]

25,20,15,10,5
KB
Push-up
Pull up

L1: 70/53
L2: 53/35
L3: 35/26

Team Training: Sub Ring Dip/ Ring Push-ups & C2B Pull-ups

Post in comments below.

 

 

 

Monday 4.21.14

Sunday, April 20th, 2014

Sending our Good Luck wishes to Lorie & Wendy as they run the Boston Marathon today!  Have a great race ladies!!!

​​WORKOUT Of the DAY

STRENGTH: 

OHS 3.3.3.3.
FS 2.2.2.2.
BS 1.1.1.1.
25min

WOD: [ Race on the Water  ]

3 rounds for time:
500m row
400m run

Team Training: Follow Class

Post in comments below.

 

 

 

Sunday 4.20.14

Saturday, April 19th, 2014

Happy Easter!  Open Gym is ON, come get a workout in before Easter dinner!  Master's athletes will be throwing down at 11am today!

 

​​WORKOUT Of the DAY

STRENGTH: None

WOD: [ OPEN GYM  ]

Open Gym 9:15-10:15am.  Work on a strength or skill or make up a WOD from the week!

Team Training: Rest Day

Post in comments below.

 

 

 

Saturday 4.19.14

Friday, April 18th, 2014

Come on by for a fun team workout today!  Stay for Jenn's mobility class 10:30-11am, followed by our Masters throwing down at 11am!

​​WORKOUT Of the DAY

STRENGTH: None.

WOD: [ Summer Smackdown's "Tumbler" ]

4 person teams, only 1 athlete works at a time.  5 min AMRAP, 2 min rest to transition:

1) Rope Climb (3 lying to stand pos.= 1 rope climb)
2) Prowler Push (230/140)
3) Stone to Shoulder (115/65, Sandbags, 30# MB)
4) Buddy Carry (or Farmers walk with 45/70lb DB)

Team Training: Strength session 8-9, WOD @ 9:15

Post in comments below.