7-30-11 WOD

21-15-9
Bar role outs
Pull ups

7-29-11 WOD

3 Rounds for time
20 KB Snatches
20 KB Squats
20 KB Presses

7-28-11 WOD

Themed Thursday

CrossFit Total!!
max press
max back squat
max deadlift

7-27-11 WOD

4 Rounds

30 Box Jumps
40 KB Swings

after 2 rounds run 1 mile before finishing last 2 rounds

7-26-11 WOD

AMRAP 20

10 Bar facing burpees
10 Ground to over head
10 Sit ups

7-25-11 WOD

AMRAP 3
5 push ups
10 squats

AMRAP 3
5 ring dips
10 pistols

7-23-11 WOD

Run 5K

7-22-11 WOD

Snatch skill work

6-21-11 WOD

Strong man competition!!!!  Have fun with it!

7-20-11 WOD

Sumo Deadlift High Pull

5-5-5-5-5

7-19-11 WOD

Death by Pull Ups

First minute do 1 pull up, second minute do 2 pull ups, third minute do 3 pull ups, keep adding one pull up until you can not complete all of your pull ups in a minute.

7-18-11 WOD

"Kelly"
5 Rounds for time

Run 400m
30 box jumps
30 wallballs

7-16-11 WOD

10 Rounds for time

100ft farmers carry
12 box jumps
12 push ups

7-15-11 WOD

5 Rounds AMRAP 2 min

5 Pull Ups
5 MB Cleans
5 Sit Ups

Rest 90 seconds between rounds

New T-Shirts!

We are now selling Columbia CrossFit T-Shirts! They are $10 a shirt and feature our logo on the front with Columbia CrossFit on the back. Help get our name out there and represent your gym!

7-14-11 WOD

Themed Thursday!!!!

Come in to see what we are doing

7-13-11 WOD

AMRAP 15

15 KB Swings
10 Toes to Bar
10 Walking Lunges

7-12-11 WOD

21 Pull Ups
21 Push Ups
18 Pull Ups
18 Push Ups
15 Pull Ups
15 Push Ups
12 Pull Ups
12 Push Ups
9 Pull Ups
9 Push Ups
6 Pull Ups
6 Push Ups
3 Pull Ups
3 Push Ups

7-11-11 WOD

10 Rounds for time:

15 KB Swings
15 Sit Ups
15 Squats


There is a 15 min cut off if you do not finish the 10 rounds

7-9-11 Wod

AMRAP 10

5 Pull ups
10 Push ups
15 Squats

7-8-11 WOD

"DT"

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

7-7-11 WOD

Fitness Test!!

you will just have to come in to find out today

7-6-11 WOD

AMRAP 15

20 KB Swings
8 Burpees
Run 200 m

Hartford Marathon!!!!

If you are interested in running the Hartford Marathon, 1/2 Marathon, or 5K please email us! We would like to put together a "team" to train together. Our CrossFit Endurance coaches will help you every step of the way, whether it be perfecting your technique, nutrition, or just some one to motivate. We hope to be starting soon by meeting at a local track with the "team" to get started. Contact us today!!!!

7-6-11 WOD

5 Rounds for time:

3 Bear Complex
8 Push Ups
8 Pull Ups

7-4-11 WOD

Happy 4th!!!!

Just cause its a holiday and we are closed it does not mean you shouldnt be working out!!

Tabata Everything!

20 seconds on 10 seconds off for 8 rounds

Squats
Push ups
Sit ups
Running

7-2-11 WOD

Every minute on the minute

10 ring dips
10 jumping lunges

Rest 5 min

Supermans and hollow positions

2-11-11 WOD

Run 1 Mile