November 5, 2013

Warm Up:
10 KB Swings (70/53)
3/3 Turkish Getups
10 MU Progressions

E.M.O.M for 6 minutes
Even: 5 OHS at 70-80% of 1RM
Odd: 5 Deadlifts at 70-80% of 1RM

AMRAP 9 minutes:
5 SDHP (95/65)
2 MU / 4 Ring Rows and 4 Ring Dips

Cool Down:
1 mile run


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Geno Saenz


“Let me tell you about Crossfit!” For one year I’ve been doing Crossfit and I love it.  I started Crossfit October last year after some of my friends started at another gym.  For months I had been trying all kinds of diets and home video programs and none of them were able to keep me on track.  I was 21 years old, weighed about 250, and couldn’t run more than a block without getting winded.

I decided to finally give Crossfit a chance.  My first class had runs, push-ups, and ended with a squat tabata.  I was sore for days, but I had found what I needed. Crossfit gave me structure, the attention I needed, and the great positive atmosphere to push me.  As the months passed, I started getting better and better.  Coaches Katie and Charlie helped to push me past limits I thought would destroy me.  My first front squats barely passed 100 lbs., and just recently I passed 300 lbs!!

Now one year later, I’m in the best shape of my life.  I have the confidence to finally tear off my shirts.  At least once a week I run into someone who asks me how I lost so much weight.  I simply respond Crossfit and never giving up! The butterball is gone and beast mode is here to stay!



Double Unders – Coach Lori

There’s are few things more frustrating than seeing DOUBLE UNDERS in a WOD and not feeling confident in your abilities.  Jumping rope, and Double Unders in particular, are a test of agility, coordination, timing and conditioning.  There are a variety of factors that go into successful, UNBROKEN double unders such as rope length, consistency in jump, and wrist turnover.

The link below is a great resource for improving your Double Unders.  Take the time to watch these videos and practice the techniques discussed!   There are even a few suggested Double Under workouts for you to use to improve your skill if you are somewhat of a Double Under master!

Get to jumping!




November 4, 2013

Warm Up:
300 m row
5 Strict C2B Pullups
1 min Bar Hang
40m Prowler Push (135/90)

Part A: 7×1 Snatch. Take 90% of heaviest left and complete 3×2 Snatch
Part B: 3×5 touch and go Clean and Jerk

3 Squat Snatch (135/85)
6 C2B + T2B
9 Back Squats (135/85)
18 Cal Row
9 Back Squats
6 C2B + T2B
3 Squat Snatch




October 31, 2013

Warm Up:
15 KBS
30 Pushups
15 Plate OHS (45/35)

12 X 50m ROW Sprints
Rest 2:1

E.M.O.M. 14 minutes:
Even: 1 Hang Power Clean, 2 Reverse Lunges, 3 Push Jerks (165/115)
Odd: 7 Pushups, 30 DUs

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And….burpee penalty for 5:00amers that didn’t dress up!

October 30, 2013

Warm Up:
3 minute run/row
2 Rope Climbs
10 Box Step Ups
10 Pistol with PVC OH

E.M.O.M. 6 minutes:
Even: 3 Back Squats at 80% of 1RM
Odd: 7 Push Press at 70% of 1RM

60 Situps
50 Box Jumps (24/20)
40 KB SDHP (70/53)
30 Ring Dips
20 Pistols
10 Deadlifts (165/125)
5 MU
2 Rope Climbs


How’s Your Performance? – Coach Katie

Read up ladies and gentlemen! I found this great blog post a week back that I thought would be great to share with all of you.  Just something to think about next time you’re giving yourself a hard time about your body image.  Try changing things up and focus more on your performance and how your feeling rather than how you look.





new wod post

warm up:
this thing

something fun

heavy stuff

emom of sorts

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Test WOD

mcthis is just a test

First Event

Here is where you can add event details and any images about the event.