Workout of the Day

Thursday, February 23, 2012

by david marmon on 02/22/12

For time:

1 mile run

Max effort (1 attempt):

Unbroken Push-ups
Unbroken Pull-ups

Quote of the Day: "Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - Thomas Jefferson

Video of the Day: Team Grit 2012

Discussion: WOD #1 from the 2012 CrossFit Games Open has been posted! What are your thoughts???

Comments (2)

Wednesday, February 22, 2012

by david marmon on 02/21/12

For time:

21-15-9

Clean (135/95)
Toes-to-bar

Cash-out:

1000m row

Quote of the Day: "Lively up yourself..." - Bob Marley

Video of the Day: 2012 CrossFit Games Open Pre-Show

Discussion: What CFW athlete will finish highest in the 2012 Open?

Comments (4)

Tuesday, February 21, 2012

by david marmon on 02/20/12

Deadlift 5-5-5-5-5

Score = Total Poundage (20 min limit)

5 min AMRAP:

5 - Shoulder to Overhead (135/95)
10 - Lateral hurdle hops (12")

Quote of the Day: "A limit on what you WILL do puts a limit on what you CAN do." - Dexter Eager

Video of the Day: Muscle-up Virtuosity: Part 1

Discussion: Would you rather row a 5k or run a 5k?

Comments (8)

Monday, February 20, 2012

by david marmon on 02/19/12

6:00am class cancelled due to weather!!!!

20 min AMRAP:

5 - Pull-ups
10 - Push-ups
15 - Air Squats
20 - Box Jumps (20")

Quote of the Day: "Making shots count, but not as much as the people that make them" - Coach K

Video of the Day: "Intro to the Open"

Discussion: The support that we have within our CFW community of athletes is amazing! Thank you to all of the friends and family members that sacrificed part of their weekend to come out and cheer us on. It meant the world to all of us.

Comments (0)

Sunday, February 19, 2012

by david marmon on 02/18/12

NO CLASS TODAY!

Quote of the Day: "All truth passes through 3 stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident." - Arthur Schopenhauer

Video of the Day: "CrossFit Open - It's for everybody"

Discussion: What was the biggest surprise of your day today?

Comments (1)

Saturday, February 18, 2012

by david marmon on 02/17/12

NO CLASS TODAY!

Quote of the Day: "Poor is the man whose pleasures depend on the permission of another."

Video of the Day: 2011 "Team Grit" Competition Highlights

Discussion: Register for the 2012 CrossFit Games Open! The first WOD is announced on the 22nd!

Comments (0)

Friday, February 17, 2012

by david marmon on 02/16/12

Partner WOD

20 min AMRAP:

400m run
5 - Wall Climbs
30 - Air squats

*Partners alternate rounds

Quote of the Day: "For attractive lips, speak words of kindness. For lovely eyes, seek out the good in people. For a slim figure, share your food with the hungry. For beautiful hair, let a child run his or her fingers through it once per day. For poise, walk with the knowledge that you will never walk alone." - Audrey Hepburn

Video of the Day: Pre-competition hype - "I said throw down, boy!"

Discussion: Let's talk poor "box etiquette"! What are some things that people do at the box that "gets your goat"? Please note: This intended to be a fun, light hearted discussion.:)

Comments (4)

Thursday, February 16, 2012

by david marmon on 02/15/12

12 min AMRAP:

"Buy-in" 50 - Wall Ball Shots (20/14)

15 - KB Swings (2/1.5)
15 - Ring Dips

Quote of the Day: "A man who wants to lead the orchestra must turn his back to the crowd." - Max Lucado

Video of the Day: A Correlate Test for Hip Mobility with K-Starr

Discussion: Remember that we are closed this Saturday and Sunday for the Team Grit Competition in Hampton! We are looking to have the largest, rowdiest cheering section at the competition. Show your CFW pride and support our athletes! Here are the details...

Comments (2)