M.E.B.B: Front Squats 3-3-3-3-3 WOD: Tabata Row The Tabata workout protocol is 20 seconds of work, followed by 10 seconds of rest.  Repeat this for a total of 8 intervals, 4 minutes of total output.  Score the lowest number of reps attained in any of the given 8 intervals.   Alright folks….tomorrow is the first [...]

Today’s WOD: “Litvinovs Swing-n-Sprint” 3 Rounds of: 25-30 KB Swings 400m Run Rest as needed between rounds – keep rounds consistent. KB Swings must be consecutive – no resting.  Begin run immediately following last swing.  Time each round. Post efforts to comments. Adam getting some love from Carlos on The Face of Fitness facebook page [...]

M.E.B.B: Snatch Balance 2-2-2-2-2 WOD: 5 rounds of: 1 Turkish Get-up (R arm) 10 Kettlebell Swings 1 Turkish Get-up (L arm) 10 Kettlebell Swings At the top of the TGU, do 10 swings, then come down with the same side you went up with. Post loads to comments.   The 2012 Reebok CrossFit Games Open starts [...]

Today’s WOD: In teams of two, each team must work together to complete in order: 800m Loaded Carry (males = 70#, females = 53#) 75 Thrusters (m = 95#, f = 65#) 4 minute Plank 75 Power Cleans (m=95#, f = 65#) 800m Loaded Carry Only one partner can work at a time EXCEPT on Loaded Carries.  [...]

Today’s WOD: 10 minutes of EMOTM: 5x Back Squats Rest a minute 7 minutes of EMOTM: 5x Shoulder Press Rest a minute 5 minutes of EMOTM: 10 Romanian Deadlifts EMOTM= Every minute on the minute. Weight for Back Squats and Shoulder press should feel relativity comfortably the first round and be a challenge by round 8/5. Stay [...]

M.E.B.B: Chin-ups 3-3-3-3-3 WOD: 3 rounds for time of: 200 meter Waiter Walk 10 Gobblet Squats 15 Push-ups Post loads and times to comments.   Time to Sign Up! Lets do it…Be the fittest. Join the fun. Remember…this is the Open, which means it’s O-P-E-N to everyone! Don’t be afraid to try something new, you [...]

Today’s WOD: Complete as many rounds as possible in 3 minutes of: 3 Deadlifts 6 Buprees 9 Box Jumps Rest 90 seconds and repeat until you have completed 4 sets Post rounds and efforts to comments. Just a heads up….this afternoon Carlos Tapia will be at the 4:30 and possibly the 5:30 class snapping photos [...]

M.E.B.B: Front Squat 5-5-5-5-5 WOD: 5 rounds of: 50 meter Suitcase carry, R arm 5 Shoulder Press, L arm 50 meter Suitcase carry, L arm 5 Shoulder Press, R arm Post loads and times to comments.   Time to Sign Up! Lets do it…Be the fittest. Join the fun. Remember…this is the Open, which means [...]

Today’s WOD: 5 rounds for time of: 200 meter Run 15 Kettlebell Swings 15 Parallette Pass-throughs Post time to comments.   So with the CrossFit Open coming up in a few days, it’s time to not leave anything in the tank. As hard as you guys work in the workouts, lets make a challenge to work just [...]

M.E.B.B: Snatch Balance 3-3-3-3-3 WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of: Strict Burpees Forward Lunge (R + L= 1 rep) Post loads and times to comments.     SIGN UP FOLKS!!! Join our Team for the CrossFit Open…sign up soon! CrossFit Games events are composed of a broad range of functional movements. Functional movements move large [...]