Thursday 111201

Thursday, December 01 2011

BIG NEWS!!!

Thanks to our continued growth, we will be expanding the gym and doubling our space! We will still be located at 200 N Garden Avenue; however, we will be moving in to the back two units. Painting begins this Saturday after the regularly scheduled workouts - volunteers needed! Classes will not be affected by this move and will be held as scheduled through the end of the year (except for around Christmas/New Years). A new schedule with additional class times will begin in 2012. More info to follow soon...thank you to all of our members for makiing CFR what it is today!

Rest Day/Make-up Day

Miss a workout this week? Make it up today. Otherwise, work on stretching, mobility, and a skill or two, but no heavy metcons. Recover from the previous three days and be ready for tomorrow...

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Wednesday 111130

Wednesday, November 30 2011

WOD: "Death By Pull-ups"

With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute...... continuing as long as you are able.

Use as many sets each minute as needed. Post number of minutes completed to comments.

Bonus - If you complete less than 10 full rounds, perform 150 push-ups for time. 10-15 rounds - 100 push-ups. Over 15 rounds - 50 push-ups.

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Tuesday 111129

Tuesday, November 29 2011

WOD: AMRAP in 5 minutes of:

Clean and jerks, 155#/95#

Scaling options are posted at the gym. You want to get at least 10 reps. If you do not think you can get 10 reps with a given weight, scale down accordingly.

Bonus: 5 rounds for time of:

5 Burpees

20 Double unders.

3 minute time cap

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Monday 111128

Sunday, November 27 2011

Back To Work...

I hope everyone enjoyed the long weekend! Today's workout is more of a tester than a typical CF WOD. Don't take it lightly. Put forth max effort, as we will be doing this again in about 2 months to see our improvements.

Strength: max weight OH squat for 20 unbroken reps (bar must remain locked out overhead during all 20 reps).

WOD: 500m row for time. Rest 10 minutes. Repeat.

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Friday 111126

Friday, November 25 2011

Classes today at 9:30am & 10:30am

Hope everyone had a Happy Thanksgiving! Now its time to work off those extra calories...

WOD - "Cindy"
AMRAP 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

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Wednesday 111123

Wednesday, November 23 2011

Holiday Weekend Schedule:

Wednesday - Regular hours

Thursday - Closed

Friday - 9:30am & 10:30am

Saturday - 9:30am & 10:30am

Sunday - Closed

WOD: 3 Rounds for time of:

15 Push presses, 135#/95#

10 Overhead walking lunge steps, 45#/35#

30 Abmat sit-ups

10 Overhead walking lunge steps, 45#/35#

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Tuesday 111122

Tuesday, November 22 2011

WOD: 5 Rounds, each for time of:

3 Deadlifts, touch-and-go reps

10 Ring push-ups as fast as possible

150m Row as fast as possible

Rest 4 minutes between rounds. Increase weight each round if possible. Post weight and times/round to BTW. If you do not have a Beyond the Whiteboard account, send an e-mail to This e-mail address is being protected from spambots. You need JavaScript enabled to view it and request it today!

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Monday 111121

Monday, November 21 2011

"FRAN"

It's that time again - today we will be completing one of the most (if not the most) popular CrossFit workouts - Fran. Ask just any crossfitter who has been at it for 6 or more months, and they'll likely be able to tell you what their Fran time is.

WOD - "Fran"

21-15-9 reps for time of:

Thrusters, 95#/65#

Pull-ups

Daniel or Sean, Mario, Derek, Tri, and Daniel or Sean (I can't tell those two apart!) after completing the Wisconsin Tough Mudder this past Saturday. They were going to represent CFR, but they didn't want to ruin their CF shirts. So instead, they repped Planet Fitness...

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Friday 111118

Friday, November 18 2011

Happy Friday!!!

Congratulations to Maureen for getting her first unassisted pull-ups today! She's now ready to move on to her next goal. How are you doing towards achieving your goals?

WOD: AMRAP 14 minutes:

10 Sumo deadlift high-pulls, 95#/65#

10 Push presses, 95#/65#

20 Lateral jumps over bar (each jump counts as 1 rep)

Perform 15 toes-to-bar every two minutes (start the WOD with toes-to-bar). Scale number of reps as needed. Do not spend more than 1 minute per round on the toes-to-bar. Most people will need to scale!!!

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Thursday 111117

Thursday, November 17 2011

Rest Day/Make-up Day

Miss a workout this week? Make it up today. Otherwise, work on stretching, mobility, and a skill or two, but no heavy metcons. Recover from the previous three days and be ready for tomorrow...

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