Upcoming Events

307 Throwdown 
Oct 18-19th
Sold Out!

On Ramp
Sep 9-25 - 3 Weeks
7:30pm on Tues & Thurs
Privates and small groups available!

CrossFit Kids
New class times for fall!
Spots open.
$40/mo

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CrossFit Journal: The Performance-Based Lifestyle Resource

Throwdown Judges & Volunteers! 
We need you!  If you are interested in helping out let us know.  There is a sign up sheet at the front desk.  Or, send us an email at CrossFit307@gmail.com.  Tell us your Name and availability.  We will need folks Sat from 8am-5pm and Sun 8am-1pm.  Thanks so much.  Without you guys this wouldn't be possible!
Tuesday
Aug262014

Wednesday 8/27/2014

Warmup
Run, Row or Ride 2 min
3x10 Pistols
3x6-10 Strict Ring Dips
3x6-10 Toes to Bar

Strength
6x4 Deadlift

WOD
10 min AMRAP
2-4-6-8
Clean (185/115)
HSPU
10-12-14...
Clean (135/95)
Ring Dips

REC
10 min
Ever 2 min do:
:30 sec Handstand Hold
10 Heavy Russian Swings

Monday
Aug252014

Tuesday 8/26/2014

We cannot allow any CrossFit equipment in the pools, especially kettlebells.  They are damaging the pool liner.  And, it rusts the bells beyond repair.  Please, if you see anyone using anything other than pool equipment in the pools, let one of us know.  Spread the word please.  Thanks!

Warmup
2 min of Double Unders
3x6-10 Glute Ham Raise
3x10 Pushups
3x 20sec L-Sit

Strength
5x5 Tempo Bench Press
1 max set of pushups immediately following your 5th set

WOD
2 Rounds
800m Run
24 DB Snatch (55/35)
24 Parallette Passthroughs

REC
2 Rounds
1 min AMRAP
Clapping Pushups
Rest 1 min

Sunday
Aug242014

Monday 8/25/2014

The time we spend in warmup is very valuable.  We have a chance to not only warm up our body to have a better and safer workout but to get some great low intensity, high quality, extra work on skills that don't always show up in WODs every week.  We are going to start programming a specific warmup for each day.  By doing our warmup, you will acquire an extra ~100 reps of auxiliary exercises that may or may not show up in the WODs that week.  Our coaches will have more opportunities to work with you on form and technique with the clock off.  Make sure you're doing all reps in the warm up perfectly to train your body in the correct movement patterns. 

Warmup
Row, Run or Ride 2 min
3x10 Wall Balls
3x10 Ring Rows
3x10 KB V-ups

Strength
6x3 Pause Overhead Squat 80% 1RM

WOD
7 Rounds
10 Front Squats (135/95)
10 Pullups
30 Double Unders

REC
6 Laps
Sprint longs, Jog shorts

Saturday
Aug232014

Sunday 8/24/2014

Recovery Day!

Friday
Aug222014

Saturday 8/23/2014

Throwdown Event 3 will be announced on Monday.  It is called "Unforgiven".  What do you think it will be??

Strength
3x 3 Bar Muscle Ups + 5 C2B + 7 Pullups

WOD
1 min of work / 1 min of rest (Alternate for the whole Chipper)
50 Burpees
40 Toes to Bar
30 Bears (95/65)
20 DB Renegade Row (55/35)
10 Muscle Ups
*1 Renegae Row = 1 Pushup + 1 Row R + 1 Row L

Thursday
Aug212014

Friday 8/22/2014

We are adding more CrossFit Kids classes starting Sep 2.  Classes to suit ages 3-14.  Space is limited so sign up soon at the front desk.

Strength
6x2 Squat Cleans

WOD
20 Cal Bike Ride
Then 3 Rounds of:
15 Box Jumps (24/20)
15 Snatch (95/65)
Then finish with:
Run 2 Laps

REC
1 Lap Bear Crawl

Wednesday
Aug202014

Thursday 8/21/2014

Strength
5x5 GHD Row

WOD
21 min EMOM
Min 1: Row 150m
Min 2: 1 Rope Climb
Min 3: 15 GHD Situps
*You will do a total of 7 rounds.

REC
5 Rounds
20 Sec L-Sit on Parallettes
10 Pass Throughs