Saturday- Chipper!

A few notes:

1. Last chance to take your stuff home!  We have a whole container full of clothes that will be donated soon.  Take a look through and see if any belongs to you!  

2. Please write your name on your water cups and try to re-use.  We’re going through these things like there’s no tomorrow!

3.  The Tough Mudder team is meeting at the box this Sunday at 10:30.  Monique has some fun stuff and a WOD to help get us ‘whipped into shape’!

4. We have a new gal doing Daycare for the summer!  Here name is Lindsey Gormus and she’s a 1st grade teacher from Maryland.  She’s very interested in taking care of your kids so call her at: 443-690-8847

7:30 Early Bird Intermediate WOD with Del.  

Be there!  

8:30 CrossFit Class

WOD- Chipper For time:

100 Double-Unders
50 Pull-Ups
400 Meter Run
80 Squats
40 Hand-Release Push-Ups
400 Meter Run
60 Kettlebell Swings (24/16 kg)
30 Handstand Push-Ups
400 Meter Run

Friday’s WOD results below!

Friday- Goat work, then team WOD

CrossFit Class

Lift- Take 15-20 minutes to work on a Goat!

WOD-20 minute AMRAP

In teams of two, with only one partner working at any given time,

and partners alternating each full round, complete as many rounds and reps of:

10 Jumping Lunges (5 each leg)
10 Push-Ups
10 Box Jumps-you may choose

Intermediate Class

WOD- 15 Rounds of Cindy:

5 pull-ups

10 push-up

15 squats

Intermediate Class scores below

Here’s the regular class WOD results for Thursday.  Not the most impressive results, but “the Bear” is way tougher than expected.  Next time.

Thought this was pretty cool, how about you?
“US vs THEM”
THEY have CNN or Britney Spears playing in the background.
WE have other members cheering you on to finish your last rep.

THEY have cardio machines that tell you, you’re  going too fast.
WE have coaches telling you, you’re not going fast enough.

THEY have mirrors.
WE have coaches that tell you how to correct your form.

THEY have bicep curls and cable crossover machines.
WE have squats and deadlifts that transfer into real life.

THEY sell you a membership and hope you only come for one month.
WE want you to come as often as possible to help change your life.

THEY have a 20-minute workout that takes 2 hours.
WE have a 2-hour workout that takes 20 minutes.

THEY have a machine at the front desk where you swipe your card.
WE have coaches ready to give you all the fitness information you need.

THEY train for looks.
WE train for life.
*Borrowed from OAKLAND COUNTY CROSSFIT, a CrossFit affiliate in Lake Orion, MI.

Thursday- 500 meter Row / The Bear


Del is putting together a team for the Games next year with the goal of SENDING A TEAM  to the NorCal regionals! 

We’re going to create a Facebook page and have other team-building activites.

CrossFit Class


Row your fastest 500 meters possible, then

Bear Complex

5 rounds of:

7 sets of the sequence:

1 power clean

1 front squat

1 push press

1 back squat

1 push press

 Evening Intermediate Class

Skill- Double-unders

WOD- 4 rounds for time of:

20 double-unders

30 kettle-bell swings

10 burpees

Here are the boards for Wednesday.  Note Lauren and Robin also did 3 plus 20 reps each during the intermediate class.

Wednesday-Deadlifts, HSPU’s and more . . .

Women’s division winners: Fittest of the Sierras 2012

CrossFit Class


Take 15 min to find 5 rep max.
10 rounds of:
3 handstand push-ups
5 strict pull-ups
7 toes to bar

Intermediate Class

Lift/Skill- Overhead squat

WOD-15 minute AMRAP of:

10 Overhead squats

15 Wall-balls

400 Meter run

The evening Intermediate Class’ results below!


Tuesday- Run, DU’s and Burpees!

CrossFit Class


Snatch Balance sets of 5

 Hang Squat Snatch

WOD-For time:

Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

 Evening Intermediate Class

WOD- 7 rounds for time of:

200 meter run

20 squats

Monday’s WOD results below.  Nice work everyone on a pretty tough workout!