Thursday, April 17th

Posted: 16th April 2014 by Travis and Kelsi Melvin in Info
WOD:
The Chief
5 Rounds:
3 min AMRAP:
3 Power Cleans (135/95)
6 Pushups
9 Squats
Rest 1 Minute
Cashout:  5 x 5 Ring Dip/Russian Dip

If you are struggling with your muscle-ups but are able to do each part separately, give these Russian dips a try today. This will strengthen the transition from pull-up to dip and keep your shoulders safe at the same time!

Don’t know what a Russian Dip is? Go here to find out!

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That’s what it means, right??

Wednesday, April 16th

Posted: 15th April 2014 by Travis and Kelsi Melvin in Info
WOD: 10 Rounds
100M Run
10 Burpees
Remaining Time:
Tabata Sit Ups for total reps

100 Burpees and 1000M Run……OK

burpee

Tuesday, April 15th

Posted: 14th April 2014 by Travis and Kelsi Melvin in Info
Buy-In:  Hip Mobility
WOD:
4 Rounds:
5 Man-Makers (95/65)
10 Handstand Push-ups
15 Front Squats (95/65)
Cashout: Coach’s Choice

Reminder:  CrossFit Kids is on hold for now and we will start back up in the summer! Keep your eyes peeled for more info! We are already looking forward to getting everyone back together!

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Awesome job tackling Cindy last week!! 

Monday, April 14th

Posted: 13th April 2014 by Travis and Kelsi Melvin in Info
WOD: HELEN
3 Rounds
400M Run
21 Kettle Bell swings
12 Pull Ups
Cash Out: Remaining time to find 1RM, Jerk

Check out this awesome slow motion video of a 315lb Clean and jerk, notice how his arms are like ropes they don’t move until his hips are fully extended. On his Jerk notice his knee position and hips, they are explosive and he drops under the bar with power. 

 

Friday, April 11th

Posted: 10th April 2014 by Travis and Kelsi Melvin in Info
WOD:
Cindy
20 min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit Kids:

Due to busy sports schedules, this will be our last week of CrossFit Kids. We will resume in June once school is out. Keep your eyes peeled for dates and times as well as family workouts you can bring the kids to! Thanks for your understanding and we will see you back in June!!

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You know you’re doing well when your sweat mark is lean and muscular.