Upcoming Events

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Privates and small groups available!
April 8th-24th
Tues & Thurs 7:30-8:45pm
Sign up soon - $139

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Classes are full!
Get on the waiting list.
$40/mo

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CrossFit Journal: The Performance-Based Lifestyle Resource

Friday
Apr182014

Saturday 4/19/2014

Strength
5x5 Bench Press

WOD -"Lovin the 307"
Teams of 4
30 min AMRAP
Set up a single Rower for Calories.
1 person rows while the others complete an AMRAP of:
307 Burpees
307 KB Snatch (1.5/1)
307 Double Unders

All of one movement have to be completed before moving to the next movement.  All members may work at the same time. Score is Total Cals rowed + Total Reps

Thursday
Apr172014

Friday 4/18/2014

No Classes today.  Happy Good Friday!

New Blog Article - The Magic Ingredient

Strength
3x10 Snatch High Pull

WOD
3 Rounds
30 Wall Balls
30 Pullups
5 Squat Cleans (185/115)

REC
3x30 GHD

Wednesday
Apr162014

Thursday 4/17/2014

Strength
Muscle Ups - 3 sets to failure. Fully recover between sets.
Or, accumulate 50 Muscle Up transitions.

WOD
EMOM for 12 mins
1 Squat Snatch
1 Hang Squat Snatch
1 Squat Snatch Balance
3 Burpees

REC
EMOM for 12 mins
Even: 25 Double Unders
Odd: 6 DB Squat Cleans

Tuesday
Apr152014

Wednesday 4/16/2014

There will be no classes held on Friday but we will be posting a WOD for you.  Also, we will be closed on Sunday for Easter so get in on Saturday and get your work done.  We have another Team of 4 WOD planned for Saturday!

Strength
10-5-3-10 Deadlifts - Increase weight in each set so you're nearing failure by the end of the set.

WOD
12 min AMRAP
20 Deadlifts (185/135)
20 Abmat Situps
Run 2 Laps

REC
With a partner, 80 HSPU for time.

Photos from Jason's Friends WOD 2012

Photos from Jason's Friends WOD 2013

Monday
Apr142014

Tuesday 4/15/2014

Strength
8x1 Split Jerk

WOD
3 Rounds
25 Burpees
25 Toes to Bar
25 Box Jumps (24/20)
25 Double Unders
Rest 1 min between rounds

REC
Tabata Superman/HollowRock
*Roll to position during your 10 sec rest. No hands allowed!

Sunday
Apr132014

Monday 4/14/2014

Great job everyone who competed in Colorado last weekend!  We're proud to have you all represent the 307!  Check out the standings here:

http://festivus.wheresthethrowdown.com/R36/scores.php?G=Female&D=2

Weekly Warmup
Row 750m
3x10 Pistols
3x10 GHD Back Ext 
3x10 Knees to Elbows

Strength
3x20 Sumo Back Squat

WOD
12 min AMRAP
1 Squat Clean Thruster (165/105)
1 Round of Cindy (5 Pullups, 10 Pushups, 15 Air Squats)
2 Squat Clean Thrusters
1 Round of Cindy
...increase reps of Thrusters by 1 each round 

REC
6 Laps, Sprint the longs, jog the ends. 

Saturday
Apr122014

Sunday 4/13/2014