Sunday, January 1, 2012

HAPPY NEW YEAR!!!

HALSEY GYM IS OPEN!

There is no programmed WOD, but...

Straggle in to Halsey between 1300 and 1500 and fine tune your lifts.  Practice your deadlift, squat, and/or bench press.  This is a great chance for you to find your 1RM at any of these movements so you can accurately choose your weights for the WODs that prescribe a percentage of your 1RM.  A coach will be present the entire time to spot you for each attempt, change out your weights, and critique your form.  Your attempts will be recorded and emailed to you.  This is as easy as it gets, so come on out.  You should be well rested and nourished by 1300.  In order to prevent long wait times for equipment, please post on our Facebook page what time you plan on arriving.  If the gym gets busy, we will move the weights out to the Rogue Bars.  

NOTE: If nobody shows up, I'm not sticking around for 2 hours!

Saturday, January 31, 2011


NEW YEARS EVE WOD AT 1000 AT HALSEY!

Friday, December 30, 2011

ISAAC'S BIRTHDAY WOD!

Happy Birthday to Isaac, our very first Crossfit baby!  Not ONLY does he join us at our WODs, Rachel "brought" Isaac and did the WODs though out her entire pregnancy!  I bet we all can't wait to see what kind of Crossfitter Isaac will become.  In his honor, here is the WOD that Rachel did the day she went in the labor, 1 mile row and all...no joke!

WOD

WOD: 10!  (10,9,8,7...1)
Wall Ball (20/14)
Box jumps (24/20)
*****
1 mile run for time
*****
Mobility Wod:
5 min squat mobility

*Please note, the 0830 is the only class scheduled for Friday*

Thursday, December 29, 2011

A/B WOD


10  Deadlifts (185/135)
25 V sit ups
15  Ring dips
10 Deadlifts (185/135)
25 V sit ups
15 Ring dips
10 Deadlifts (185/135)


Cash Out (optional and time permitting once all equipment is put away):
400 meter sprint x2
rest 2 minutes in between the sprints

Wednesday, December 28, 2011

A/B WOD


"Cindy"
(We''ll miss you!)

AMRAP in 20 Minutes:

5 pull ups
10 pushups
15 squats

Cash out:
Practice handstands at your skill level; for example, kicking up to handstand, handstand against the wall, free standing handstand, etc.  Focus on form.

Tuesday, December 27, 2011

A/B WOD

21-15-9

Clean and Jerk (85/115)
Goblet Squats

Feat of strength:
Max sit ups in 2 minutes

Monday, December 26, 2011

10AM WOD!
Come out,  enjoy the day off, and burn off some of those holiday calories!


WOD:


5K base route run, or,
1 Mile run, on the track


For time.


Halsey Gym will be closed, so meet out side on the track at 10am.  Also, please note, that the 10am class is the only WOD for the day.  Regular schedule will resume on Tuesday.


Hope everyone had a Merry Christmas!  Great job on Saturday, y'all!