Thursday 10/24/13

CrossFit Open 13.3
12min AmReps:
150 Wall Ball 20#/14# 10’/9′
90 Double Unders
30 Muscle Ups (ring)

Wednesday 10/23/13

Rest / Skill Day
Take a rest and get ready for Thursday or work on some skillz!

Tuesday 10/22/13

20 minute EMOM:
Odd minutes:
5 burpee
10 Deadlift @ bodyweight
Even minutes:
10 push up
15 air squat

EMOM = every minute on the minute


Open gym 2-5pm.

Saturday 10/19/13


Last year Kaden was at the park running a 5K with us. Today he’s back at St. Jude fighting again.. Let’s show him how much he means to us.


Tomorrow’s fundraiser for Kaden Erickson will start at 9:00am. The WOD brief will be at 9:00am sharp with the first heat starting at 9:15am. Heats will be assigned by signing up on the whiteboard once you arrive. There will be a heat starting every 15mins until there is no one left standing. There will be a small cookout following. If you would like it, bring it. If you’d like others to have it, bring more of it. The WOD is:

11min AMRep:
30 Pullups
20 Power Snatches (135/95#)
30 Box Jumps (24/20″)
20 Thrusters (135/95#)
30 T2B
then as many reps of Burpees until the clock expires.

We hope to see you there. Remember this for Kaden and his family. Please come and help support the athletes. The workout is not required so please come and show your support for the Ericksons.

Friday 10/18/13

"Filthy Fifty"
For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Thursday 10/17/13

Five 90 second rounds of:
10 burpees
Row max meters
Rest 90 seconds between rounds.

Score is meters rowed.

Wednesday 10/16/13

Kaden Cancervive T-Shirt

Kaden Cancervive T-Shirt

Make sure you go on to MindBody and order your T-shirt!!


3×3 @ 75% 1rm (75% of 1 rep max)

Tuesday 10/15/13

Yoga tonight at 6:30pm in the back bay. Sign-up on MindBody.

12 min Amrap:
5 Clean (squat) 135/95
10 Lunges
15 Kettlebell Swing 1.5/1

Note: Emom 5 ball slams 50/30