Posts tagged pain cave
It's that time of year again..
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It’s that time of year again… the 2019 CrossFit open is 40 days away! Get yourself signed up and once again we will have our Friday Night Lights for the 5 weeks of the Open with different themes each week. Come participate with 200,000+ others around the world testing their fitness and having fun in the process. What’s your guess for 19.1???

Sign up here (it’s only $20) - games.crossfit.com

Workout 01/15/2019

2 minutes max reps at each station, 2 minutes rest between stations

Bike (calories)

Ski (calories)

Row (calories)

Double Db G2OH (40#/30#)

Strict Handstand push-up

Finisher - 100 Pistol for quality

Recipe of the week - Chunky Meat and Vegetable soup
Recipe of the week - Chunky Meat and Vegetable soup

Recipe of the week - Chunky Meat and Vegetable soup

Recipe of the week - Chunky Meat and Vegetable soup

Click Here

*12/31 - 9am, 12pm and 3pm classes only

*01/01 - 9am and 12pm classes only

Workout 12/30/2018

A - Death by 10 meters

Setup 2 cones 10 meters apart (roughly 30 feet)

Run 10 meters minute 1 (1 cone)

Run 20 meters minute 2 (2 cones, out and back)

Run 30 meters minute 3 (3 cones)

*Score is last minute with complete reps plus any additional

B - Establish 1 rep max Shoulder press

Start your day off right!
5:30am classes start today!

5:30am classes start today!

Start your day off on the right foot! 5:30am classes, Monday thru Friday, start today! Kick off your day with an invigorating workout and then head off to attack the rest of the day. See you bright and early!

Workout 11/05/2018

A - 15 minutes to establish 2 rep max Thruster (from rack or floor)

B - For time

30/20 Calories Assault Bike

50 Wall ball (20#/14#)

Recipe of the week - Tex-Mex Chicken Kabobs - Daylight savings time
Recipe of the week - Tex-Mex Chicken Kabobs

Recipe of the week - Tex-Mex Chicken Kabobs

Fall back on your clock today, make sure you have the right time when you show up for class today

Recipe of the week - Tex-Mex Chicken Kabobs

Click Here

Workout 11/04/2018

As many rounds as possible in 7 minutes

Row/Ski 250 meters

7 Deadlift (255#/185#)

Rest 3 minutes

As many rounds as possible in 7 minutes

Run 100 meters

7 Weighted Pull-up (20#/14# med ball)

Fall back and Schedule changes
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Don’t forget we set our clocks back this weekend and the schedule changes that will take effect this coming week -

We have changes to our schedule upcoming, please take note. Changes effective 11/05

*6am classes will start at 5:30am Monday - Friday

*Cardio classes will only be Tuesday and Thursday 8-8:30pm and Saturday 8-8:30am

*Olympic Lifting classes canceled, new program/class T.B.A.

Workout 11/03/2018

Teams of 2 - 3 rounds for time

50 Dumbbell Devils Press (50#/35#)

50 Burpee

*Each partner must complete 200 meter Farmers carry during burpees

Congrats, start them young
Tate with his workout outfit!

Tate with his workout outfit!

Congrats to long time member Nash and his wife Liz on the arrival of baby Tate. At one month old he’s working on his 1-arm snatches and staying properly hydrated. Also he’s been doing a great job with recovery with lots of stretching and frequent naps.

**Saturday 10/13 Quarterly 5k Run

Workout 10/10/2018

As many rounds as possible in 3 minutes at each station, rest 1 minute between stations

Burpee + Lateral PVC jump (24"/20")

American kettlebell swing (53#/35#)

Assault bike Calories

Rope Climb

GHD sit-up