29 August 2014

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SCHEDULE UPDATE

SCHEDULE FOR THIS WEEKEND
Saturday Aug 30 Regular class times
(7:30am, 8:30am) 
Sunday Aug 31 - 9:00am Class
Monday Sept 1 - 9:30am & 11:00am Classes
Tuesday Sept 2 - Back to normal

03 July 2014

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Schedule update July 4,5,6 2014

Classes friday, sat and sunday are normal scheduled times. We added a 10am on Friday! So sleep in then get up here!

Friday 6am, 9am, 10am
Saturday 7:30,8:30, 9:30 fundamental
Sunday funday! 3:00pm

22 May 2014

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Schedule Update

Monday May 26- Just 2 classes 10:00am and 12 Noon. Other classes for Monday are canceled.
Heads up- You may want a partner for this one :)

21 May 2014

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Hanging out at PHG CrossFit

03 April 2014

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Why does CrossFit use a clown as a mascot/logo?

An early client of Glassman's described the CrossFit experience as "agony coupled with laughter." Glassman liked that. It was as if his increasingly fit posse had a subversive secret: combinations of exercises that seemed strange and reckless and maybe dangerous to the ignorant. When Elizer, who volunteered to build the website, asked Glassman if he had a logo in mind, Glassman thought about the idea of agony mixed with laughter, then thought about thumbing his nose at all the ho-hum personal trainers he had ever endured. He came up with a vomiting clown. He called it Uncle Pukie.

26 March 2014

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Tabata (20 secs work, 10 seconds rest) Double unders, Push press 75/45, Walking KB lunges 45/25, sledge hammer strikes (record total reps)


25 March 2014

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3RFT- 00:30sec Plank, 25 hang cleans 95/65, 20 front squats 95/65, 15 pullups, 10 pistols, 5 wall walks


24 March 2014

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Partner WOD!!! 200 m run, plank

Partner 1 runs 200 m while partner 2 holds a plank. If you drop your knees during the plank, both partners must do 3 burpees for each time knees hit the floor!
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4 RFT--15 push ups, 20 wall balls, 25 burpees


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20:00 AMRAP- 1 rope climb, 2 lengths of lunges 45/25 per hand, 20 pushups, 2 tire flips


22 March 2014

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5 RFT -- 20 box set up, 20 DU, 20 back squats, 20 kbs


21 March 2014

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CrossFit Open 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups
WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

20 March 2014

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4 RFT-- Buy In: 200 m run (4 RFT--15 P. Snatches, 15 pullups, 20 ball slams) Cash Out: 200 m run


13 March 2014

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15:00 AMRAP -- 3-6-9-12-15..... pull-ups, hand release push ups, box jumps


12 March 2014

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Buy in: 800 m run, 3 rounds of: 15 back squat, 10 pull ups, 5 HSPU, Cash out: 800 m run