• Fitness, Workout of The Day

    Posted on May 17th, 2012

    Written by Ricky

    Tags

    Butt Burner

    Butt Burner

    WOD: 5   3-minute Rounds 400 M Run Max Air Squats *Rest 3 Minutes Between Each set

  • Fitness, Workout of The Day

    Posted on May 16th, 2012

    Written by Ricky

    Tags

    Back at Sea

    Back at Sea

    This is Christian’s last week before he ships off for 4 months. Then it’s back to working out on the boat. Make sure you see him before he goes and tell him to keep up the good work. He’s been doing an amazing job in the gym lately. WOD: Skill Practice: Muscle Up *This means [...]

  • Fitness, Workout of The Day

    Posted on May 15th, 2012

    Written by Ricky

    Tags

    You Should Always Be This Happy to Workout

    You Should Always Be This Happy to Workout

    WOD: 3×5 Shoulder Press @ 70% of 1 Rep Max Then… 5 Rounds * Rest 2 minutes between each round 5 Squat @ 70-80% of 1 Rep Max 3 High Box Jump  

  • Fitness, Paleo, Workout of The Day

    Posted on May 15th, 2012

    Written by Ricky

    Tags

    Easy Day

    Easy Day

    Not! WOD: 400m Run 30 Wall Ball 30 V-Ups 30 Burpees 20  Wall Ball 20 V-Ups 20 Burpees 10 Wall Ball 10 V-Ups 10 Burpees 400m Run

  • Fitness

    Posted on May 13th, 2012

    Written by Ricky

    Tags

    Grandstand

    Grandstand

    WOD: 4 Rounds for time: 10 one-armed snatch #70/35 200 ft sprint

  • Fitness, Workout of The Day

    Posted on May 10th, 2012

    Written by Ricky

    Tags

    I Love This Shirt

    I Love This Shirt

    WOD: 12-9-6-3 Left Arm Only Thruster 50/35 Right Arm Only Thruster 50/35 Strict Pull Ups Compliments of CrossFit Football

  • Fitness, Workout of The Day

    Posted on May 9th, 2012

    Written by Ricky

    Tags

    Maria Danelo Horseshoe Tournament

    Maria Danelo Horseshoe Tournament

    If you guys have not signed up or heard about the Mario Danelo Horseshoe Tournament, it is this weekend. I have heard it’s a blast! If anyone is interested in going please let me know. WOD: Perform Triplet 4 Times Rest 2 minutes between bouts 5-10-15 Shuttle Then: 40 Mountain Climber 20 Tuck Ups 10 [...]

  • Fitness, Workout of The Day

    Posted on May 8th, 2012

    Written by Ricky

    Tags

    Code 3 Competition

    Code 3 Competition

    If any of you guys have thought about or had an itch to compete in a Crossfit Competition here’s your chance. Code 3 if putting on a sweet South Bay Throwdown that will have 3 different levels so EVERYONE can do it. There will be advanced intermediate and beginner levels. It’s not until August so [...]

  • Fitness, Workout of The Day

    Posted on May 7th, 2012

    Written by Ricky

    Tags

    Hard Work Pays Off

    Hard Work Pays Off

    Highlight of my day was watching Tara and Erika battle during the deadlifts. They started at 205 and worked there way all the way up to 225, way to go girls!!! And here is Xstian getting yet another PR. Keep it up dude. WOD: Gymnasty Work 21-15-9 Perfect KTE Dips (rings for guys/bar for girls) [...]

  • Fitness, Workout of The Day

    Posted on May 6th, 2012

    Written by Ricky

    Tags

    5:00AM is a GO

    5:00AM is a GO

    Yes, I really am starting a 5:00am class that will start tomorrow morning. It will be twice a week Monday and Wednesday. Make sure to get some espresso on the way! WOD: CrossFit Total 1RM Back Squat 1RM Press 1RM Deadlift

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