Monthly Archives: January 2014

Strength/Skill Snatch 7×2 EMOM Metcon “Attempted Suicide 135#/95# For time 10 Thrusters 9 Deadlifts 8 Squat Cleans 7 Push Press 6 Hang Power Clean 5 Front Squat 4 Push Jerk 3 Hang Squat Clean 2 power clean 1 Shoulder press

IT’S SUPER BOWL WEEKEND!!! Here are the top 20 paleo Super Bowl party recipes to make your party complete and nutrition on track. My favorite is sweet potato bacon bites, post which one was your fav! Courtesy of: Top 20 Paleo Super Bowl Recipes Strength/Skill Push Press 5×5 EMOM Metcon 21-15-9 Push Press 115#/75# GobletContinue reading “FRIDAY”

A couple that burpees together stays together! Strength Front squat add 10# to last weeks 5×5 Metcon (3 rounds for time of) 20 ab roll outs 20 ring dips

Brian using some chalk lines to help land his clean Strength/Skill Pullups max strict pullups 3 EMOM for 10 min Metcon AMRAP in 10 min 60 bar facing burpees 30 OHS 120#/90# 10 muscle ups

We are going to be ordering jump ropes in the next couple of weeks. Let me know if you want one so I can get it ordered. m Strength/Skill Deadlift 5×5 +10# from last week EMOM Metcon 10-9-8-7-6-5-4-3-2-1 Squat Cleans 135#/95# 1-2-3-4-5-6-7-8-9-10 HSPU

Strength/Skill Shoulder Press 5×5 EMO2M up 5# from last week Metcon For Time 50- box jumps 24″/20″ 50-Jumping pull-ups 50- KB swings 35#/25# 50- Walking Lunges 50- Push Press 45#/35# 50- Back extensions 50- Wallballs 20#/15# 50- Burpees 50- Double unders

Strength Front squat 5 reps OT2M Metcon AMRAP in 12 minutes 10 alternating barbell front rack lunges @95/65# 12 burpee to target

THE RIG IS FINALLY HERE!!! Strength/Skill Clean 7×2, OT2M Metcon 3 rounds 15- Thrusters 95#65# 15- Pullups

Strength/Skill Rope climbs Metcon 4 Rounds 2-rope climbs 75m run 4-squat cleans 225#/135# 75m run

Strength/Skill Deadlift 5×5 EMO2M Metcon AMRAP in 12 8-Push-ups 25′ bear crawl 15-SDHP 25′ bear crawl

The last couple of days we have talked about butt winks. This article goes into great depth on why we do it and how we can fix it. http://www.crossfitnorthscottsdale.com/are-you-guilty-of-a-butt-wink.html Courtesy ofCrossFit North Scottsdale in beautiful Scottsdale, Arizona. Strength/Skill Shoulder Press EMO2M 5×5 Metcon 7 rounds for time 15-double unders 15-sit-ups 15-OHS @45% of 1rm snatch

Carol mastering the snatch Heavy/Skill Front Squat 5×5 EMO2M Metcon (Open WOD 11.5) 5 Power Cleans @145/100# 10 T2B 15 wallball shots @20# 10ft/14# 9ft

Don’t forget Saturdays we have regular class then we have open gym until noon. During open gym we will be there to help with anything you want to do. If you missed a workout from the week you want to do this is a great time for it. If there are any skills you wouldContinue reading “SATURDAY”

Strenght 1 Snatch OT2M 2×3 @70%; then 2×3 @72% Rest 2:00 Conditioning “Cindy XXX“ (Complete as much as possible in 20 minutes of:) 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats * ThereContinue reading “FRIDAY”

Strength/skill (OTM for 5 min) Min 1-5/3 strict pull-ups Min 2- 4/2 strict chin ups Min3- 5/3 strict narrow pull-ups Min 4- strict chin ups Min 5-3/1 strict pull-ups Metcon 5 rounds 200 meter run 20- Box Jumps

Bacon-Wrapped Sweet Potatoes By paleotable Ingredients: yams or sweet potatoes – 2 medium nitrate-free bacon – about 9 slices Preparation: Preheat oven to 400°F. Cut yams lengthwise into roughly the same size wedges. I ended up with 8 wedges per yam. If you have a larger yam, you can make more wedges. Use kitchen shears or a sharp knife toContinue reading “WEDNESDAY”

  Strength Skill (Complete as many rounds in 10 minutes of:) 10 Strict handstand push-ups 15 Strict ring dips 20 Strict push-ups Metcon (Complete as many rounds as possible in 13 minutes of:) 15 Sit-ups 21 Deadlift 135#/95#

WE ARE OPEN!!!!!  We are so excited to back in the gym doing what we love to do.    Don’t forget we have some specials running.    ***Founding Members Special-First 25 Members to sign up $100 monthly fee for life****          ***Grand Opening Special- Sign up before Jan 17th and January isContinue reading “MONDAY”