6-30-11 WOD

"ANNIE"

50-40-30-20-10
Double unders / Sit ups

6-29-11 WOD

AMRAP 10

10 Pull Ups
10 Thrusters


Reminder CrossFit Kids classes start this Friday!!!!

6-27-11 WOD

Back Squats

3-3-3-3-3

6-25-11 WOD

1 min each

Row

Wall Balls

Jump Rope

Sit Ups

rest 2 min between rounds and repeat for 3 rounds

6-24-11 WOD

AMRAP 3

5 Cleans
10 Lunges
15 Slams

rest 2 min repeat for 5 rounds

6-23-11 WOD

"Cindy"

AMRAP 20

5 Pull ups
10 Push ups
15 Squats

6-22-11 WOD

"NANCY"

5 Rounds for time

Run 400m
15 Over head squats

6-21-11 WOD

Every minute on the minute for 10 minutes

5 Push Press about 75% of 1RM
5 Bupees

6-20-11 WOD

4 Rounds for time

Run 400m
10 Ring Dips
20 Sit Ups
30 Squats

6-18-11 WOD

Push Press

5-5-5-5

6-17-11 WOD

AMRAP 10

7 MB Cleans
7 Push Ups

6-16-11 WOD

"Fran"

21-15-9

Thruster
Pull ups

6-15-11 WOD

5 Rounds for time

10 Lateral butlers
15 Box jumps
Run 400 meters

New Classes!!!!!

We are adding some new classes to our schedule!!

• We will now offer a 12 o'clock noon class Monday-Friday
• Mobility Class Tuesday and Thursdays form 4:30-5:30 pm
• CrossFit Kids classes will be starting July 1st!!
  
  
  Any questions feel free to email us. We also hope to have a phone line up and running Friday sorry for any inconvenience. 
  
  
  
  

6-14-11 WOD

Front Squat
3-3-3-2-2

Deadlift
2-2-3-3-3


Starting today we are now offering noon time classes and Mobility classes check out our schedule for times and details!!

6-13-11 WOD

"Barbara"

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

rest 3 min between rounds, 5 total rounds in class we are modifying to 3 total rounds

6-11-11 WOD

for time :

10-1 Deadlifts
1-10 Push ups on the bar

Rest 5-10 min then for time

10-1 KB Swings
1-10 Pull ups

Dont forget open house tonight bring your friends!

Open House!!!

Tomorrow 6-11-11 we will be hosting a open house to show off our new space. Come by and check us out there will be CrossFit Demos snacks and a short talk with the owner Steve Moran. Invite your family and friends everyone is welcome!!

 We will Start at 6pm and go till about 8pm

6-10-11 WOD

AMPRAP 90 seconds

5 Pull ups
5 Cleans
5 Sit ups

Rest 90 seconds then repeat for 8 rounds

6-9-11 WOD

5 Rounds for time:

20 DB Push Press
15 Box Jumps
10 Push up Plank Retractions

6-8-11 WOD

4 Rounds for time:

40 Jump ropes
10 Walking lunges w/plate over head
5 Burpees

6-7-11 WOD

Deadlift

2-3-2-3-2-3

Columbia CrossFit on the road again!!

Zach beating all the endurance athletes in a heavy lunch time wod

CrossFit Endruance head coaches Doug and Brian with Zach and I

The CrossFit Endurance cert was amazing Zach and I both learned tons, and can not wait to bring it back to everyone at the gym!! (hint hint if you are coming to class today)

6-6-11 WOD

Tabata (20 seconds of work followed by 10 seconds of rest for 8 rounds)

Squats
Push Ups

If you come to class tonight be prepared there is a fun ending to our day!

6-4-11 WOD

150 m row as fast as you can. Rest 40 seconds then repeat for 10 rounds.

6-3-11 WOD

First WOD in the new space!!!!!!!!!


5 Rounds for time:

5 Front squats
20 KB swings
10 Burpees

6-2-11 WOD

5 Rounds for time:

5 Deadlifts
15 GHD sit ups
15 GHD back extensions


Scale to ab-mat sit ups and super mans

6-1-11 WOD

1 Minute of each
Knees to elbow
Sledge hammer hits
Tire flips
MB shuttle run