WOD – January 8, 2018

This months CrossFit 101 class starts today at 6am, 1030am, and 630pm!  

Work Out of the Day


Deadlift 5-5-5-5-5

then,

As many rounds as possible in 10 minutes of:

12box jumps, 24/20″

9 deadlifts, 185/125lb

6 strict handstand pushups

Post load and rounds completed to beyond the whiteboard.

WOD – December 5, 2018

Today’s workout can be done in teams of 2.  It is in honor of a CrossFitter that died fighting for our country.  It’s a tough workout, but as always, our coaches will customize the workout to your individual fitness level.  Wear RED to remember all those deployed!  

Work Out of the Day


“Bull”

2 rounds for time of:

200 double unders

50 overhead squats, 135/95lb

50 pullups

1 mile run

Post time to beyond the whiteboard.

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

February 10, 2018 – 5th Annual Valentine’s Day Massacre Team Competition

Click Here to Register!  

All workouts and workout details will be posted here as they are announced!

The Valentine’s Day Massacre is back for the 5th year, and this will be the best one yet! This is the Team comp that everyone looks forward to each year in Vegas . It’s time to ask that special someone at your box if they want to throw down with you.

-This year we have moved the event to a bigger and better venue, The Slam Academy of Nevada!

-Once again there will be a scaled division this year. We will have 50 spots available for Rx Teams and 50 for Scaled Teams. See below for division weights and movement requirements.
 
-The cost is $139 per team
 
-There will be at least 4 workouts for all teams this year!
 
-Each team member will get a shirt, goody bag, a coffee mug, and priceless V Day workout pics

**Partial refunds will be allowed if requested at least 10 days before the event (minus t-shirt expense and processing fee, $50) and partner substitutions have to be made at least 10 days before the event as well.
Anyone signing up after January, 10, 2018 will not receive a t-shirt because the order has already been placed. **

***YOU WILL RECIEVE A RECIEPT BY EMAIL AFTER YOUR PURCHASE.  PLEASE RESPOND TO THE EMAIL ASAP with Athlete Names, Team Name, Shirt Size, and Gym. Also please have your partners create a profile on this site and fill out the waiver***

Movement Standards List:

Rxd Men/Women – (At least one of the teammates should be able to perform the following in a workout)
Front squat – 185/125lbs
Overhead squat– 135/95lbs
Deadlift – 225/155lbs
Power Snatch – 135/95
Clean and Jerk – 185/125lbs
Sumo deadlift high pull – 115/75lbs
Sandbag Clean – 150/100lbs
Kb snatch – 53/35lbs
Kb swing – 70/53lbs
Chest to bar pull-ups
ring dip
Ring or bar muscle ups
Toes to bar
Rope climbs
Box jumps, 30/24”
Handstand pushups
Pistols
double unders

Scaled Men/Women – (At least one of the teammates should be able to perform the following in a workout)
Front squat – 115/75lbs
Overhead squat – 95/65lbs
Deadlift – 185/125lbs
Power Snatch – 95/65
Clean and Jerk – 135/95lbs
Sumo deadlift high pull – 75/55lbs
Kb snatch – 35/25lbs
Kb swing – 53/35lbs
pull-ups
hanging leg raise
Box jumps or step ups, 24/20”
wall climbs
single jump ropes

WOD – January 2, 2018

Work Out of the Day


Clean and jerk 1-1-1-1-1-1-1

then,

“2018”

2 rounds for time of:

20 lateral bar burpees

18 power cleans, 135/95lb

20 lateral bar burpees

18 front squats, 135/95lb

20 lateral bar burpees

18 jerks, 135/95lb

Post loads and reps to beyond the whiteboard.

WOD – December 29, 2017

Workout times for tomorrow are 5am, 6am, 8am, 930am, and noon.  There are no evening classes!

We are open Saturday, but closed Sunday and Monday!

Work Out of the Day


“Countdown to 2018”

In teams of 2, for time:

100 deadlifts, 115/75lb

90 wallballs, 20/14lb

80 hang power clean, 115/75lb

70 toes to bar

60 shoulder to overhead, 115/75lb

50 bar facing burpees

40 thrusters, 115/75lb

30 calorie bike

20 power snatch, 115/75lb

10 burpee bar muscle ups

Post time to beyond the whiteboard.

WOD – December 28, 2017

Work Out of the Day


                                                                           

“Brehm”

For time:
10 Rope Climbs
20 Back Squats, 225/155lbs
30 Handstand Push-ups
40 Calorie Row

Post time to beyond the whiteboard.