November 2014

Free Trial Class

 
Curious about CrossFit? We offer a Free Trial Class every Saturday at 10:30AM. 

We'll explain what CrossFit is, how it's not as intimidating as you may think, and have you go through a CrossFit workout. You'll leave the session with a better understand of this strength and conditioing program, feeling great after the workout, and excited to come back for more. You'll learn that CrossFitters come from all walks of life and are not simply what you see on television or youtube.

 
Email us with any questions info@crossfit06830.com
Blog tags: 
Continue Reading

Saturday Nov 29th

 

Partner WOD 

24 Min AMRAP

 

7 DB Push Press
6 DB Squats
5 DB Burpees 

 

Alternating Rds

 

 

Continue Reading

Thanksgiving Holiday Schedule

HOLIDAY SCHEDULE

  • Tuesday Nov 25th- Regular

  • Wednesday Nov 26th- NO 6:30 PM Class.  All Other Classes Remain The Same

  • Thanksgiving Nov 27th: 9AM and 10AM Only

  • Friday Nov 28th, Regular Class Schedule

Continue Reading

Thursday November 27th

Happy Thanksgiving

Metcon

 

"McGhee"

 
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with
3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq.
Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C.,
his mother Sherrie Battle McGhee, and his brother Zachary.
 

 

RX

30 Min AMRAP
 

5 Deadlifts
13 Push Ups
9 Box Jumps

 

Partner WOD Alternate Rds

Continue Reading

Wednesday November 26th

Metcon

 

"Nutts"

 
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta,
serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the
village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

 

RX

 

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups Band No Kip
100 Wallball shots, 20/14 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate/750m Row

 

Scaled #1
 

30 Push Ups
Bodyweight Deadlift, 15 reps
25 Box jumps,
33 Pull Ups Band No Kip
75 Wallball shots, 16/10 pounds, 10′
400 Single-unders
Run 400 meters with a 25lb plate/Row 600m

 

 

Scaled #2

 
2 Min Weighted Plank Hold
3/4 BodyweightDeadlift, 15 reps
25 Box jumps,
50 Ring Rows
50 Wallball shots, 16/10 pounds, 10′
200 Single-unders
Row/Run 400 meters
Continue Reading

Tuesday November 25th

Metcon

 

WILMOT

 
Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion,
Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta,
died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

 

RX

6 RFT

50 Squats
25 Ring dips

 

Scaled #1
 

4 RFT

50 Squats
25 Dips

 

 

Scaled #2
 

6 RFT

 
25 Squat or Squats to Low Box
12 Bench Dips
Continue Reading

Monday November 24th

Metcon

"Daniel"

 

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed
in Al Kut, Iraq on Thursday June 8th.  To Daniel's family and friends, we express our sorrow;
to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom.
Fair Winds, Daniel.

 

RX

50 Pull-ups
400 meter run/row
21 95/65 Lbs Thruster
800 meter run/row
21 95/65 Lbs Thruster
400 meter run/row
50 Pull-ups

 

Scaled #1
 

25 Pull-ups/50 Ring Rows
200 meter run/row

21 75/55 BB Thruster
400 meter run/row
21 75/55 BB Thruster
200 meter run/row

25 Pull-ups/50 Ring Rows
 

 

Scaled #2
 

35 Ring Rows
200 meter run/row
21 Empty BB/DB Thruster
400 meter run/row

21 Empty BB/DB Thruster
200 meter run/row
35 Ring Rows

 
Continue Reading

Sunday November 23rd

 

 

Skill/Strength

 

Hang Power Clean

3-3-3-2-2-1-1

 

Metcon

 

5 RFQ 00:30/00:30

 

Ring Rows
Deadbugs
T Drill Push Ups
Double Unders
Turkish Get Ups
 
 
 
 
Continue Reading

Saturday Nov 22nd

Metcon

Teams of Two

6 RFT

 

1 Minute of KB Swings
1 Minute of Push Ups
1 Minute of DB Snatch
1 Minute of Zercher Lunges
1 Minute of Row
 

Partners Alternating Rds

Continue Reading

Friday November 21st

Skill 

OHS

3-3-3-3-3 (Slightly Heavier than Last Time)

 

Metcon

5 RFT

15 Box Jumps

15 Wall Balls

15 KB Swings

 
 

20 Min Cap

Continue Reading

Pages