WOD – November 24, 2016

Happy Thanksgiving!  We are closed today!

We are so thankful for every single one of our memebers!  We have such an awesome community because of you all!  We hope you all enjoy the Holiday Weekend!  

Our Holiday schedule is as follows:  

11/24 – closed

11/25 – 8am, 930am, noon

11/26 – open gym 9am to noon

11/27 – Oly class 9am, open gym 10am to 1pm

Work Out of the Day

071224 Mainsite WOD

For time:

150 burpees, 8/6″ target

Post time to beyond the whiteboard

WOD – November 19, 2016

Good luck Christina, Jessica F. Sarah, Melissa, Jarett, and Kyle!  They are all competing today at the Disciples Classic CrossFit Competition!  Go down to CrossFit Disciples to cheer them on.  Here is the event schedule for the day:     Event Timeline

***Check the schedule tab above for our holiday workout times***

 

Work Out of the Day

Make Up a Work Out You Missed This Week

or

“Off Road”

4 rounds for time of:

100m sled push, 190/125lb

10 toes to bar

15 ground to overhead, 45/25lb

Post time to beyond the whiteboard.

WOD – October 20, 2016

Yoga is today at 11am and weightlifting is at 730pm!

Work Out of the Day

4 rounds for max reps in 4 minutes of:

25m handstand walk or bear crawl

50m sled push, 225/150lb

100m farmers carry, 53/35lb kbs

200/150m row

max rep rope climbs

Rest 2 minutes

Post reps completed to beyond the whiteboard.

WOD – September 12, 2016


Work Out of the Day

Overhead Squat 3-3-3-3-3

Then,

2010 Northwest Regional Event 1

3 rounds for time of:

10 overhead squats, 135/95lb

50 double unders

Post loads and time to beyond the whiteboard.

 

WOD – September 9, 2016

This is the last workout for the Fall Fit Challenge!  If you still need to get measured please call or make an appointment with one of our coaches.  There will be nutrition Q & A before the workout today.

Work Out of the Day

“Kelly”

5 rounds for time of:

400m run

30 box jumps, 24/20″

30 wallballs, 20/14lb

Post time to beyond the whiteboard.

WOD – August 12, 2016

Work Out of the Day

In teams of 2 – HERO-SFCJaredMonti

Monti

5 rounds for time of:
50 step-ups with 45/35lb. barbell, 20-in. box
15 cleans, 135/95lb
50 step-ups with 45/35lb. barbell, 20-in. box
10 snatches, 135/95lb

Post time to comments.


Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.

Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

WOD – July 29, 2016

The Nevada Police and Fire Games SCCF Fit Challenge is this Saturday!  Click here for all the event info!  Come down and show your support for all our athletes and for all of our brave law enforcement officers and firefighters that serve our community every day!

Weightlifting class is this morning at 11am!

Work Out of the Day

150917 Mainsite WOD

5 rounds, each for time, of:

Row 750/600 meters

Rest 3 minutes

or

5 rounds, each for time, of:

Run 800 meters

Rest 3 minutes

Post each row or run time to comments.

WOD – July 18, 2016

Work Out of the Day

Back Squat 3-3-3-3-3

then,

“Rxd Unbroken”

For time:
10 double unders
5 burpees
20 double unders 
5 burpees
30 double unders
5 burpees
40 double unders
5 burpees
50 double unders
5 burpees
40 double unders
5 burpees
30 double unders
5 burpees
20 double unders
5 burpees
10 double unders

Each set of double unders must be performed unbroken.  The set must be restarted if the rope stops.  Post loads and time to beyond the whiteboard.

WOD – May 4, 2016

Work Out of the Day

1 max set of strict pullups

then,

1 minute max rep pullups

1 minute max rep box jumps, 24/20″

1 minute max rep kb swings, 53/35lbs

1 minute rest

2 minute max rep pullups

2 minute max rep box jumps, 24/20″

2 minute max rep kb swings, 53/35lbs

2 minute rest

3 minute max rep pullups

3 minute max rep box jumps, 24/20″

3 minute max rep kb swings, 53/35lbs

Post reps completed for each movement to beyond the whiteboard.