Rest Day.

Sign up for the CrossFit Open at www.games.crossfit.com!  The first open workout posts today!  You will have until Sunday to complete the workout in front of one of our CrossFit certified trainers. We will be available Friday evening from 5:00-7:00, Saturday from 12:00-1:00, and Sunday at The Ville starting at 2:00 to judge the workouts.

1 Set, max reps of: Push (or Split) Jerk (135/95)

Then:

3 Rounds for time of:

25 Wall Balls (20/14)

:30 Second Hanging L-Hold

Then:

3 Rounds for time of:

1/4 Mile Run

10- Burpee Box Jumps (24/18″)

5- Squat Cleans (135/95)

15- Pullups

25- Pushups (Games Standard)

50- Double Unders

3 Rounds for time.

OR, try the 3rd wod from this weekend’s Team Tryouts:

40 Calorie Row

10 Muscle Ups (scaled to 30 pullups/ring dips)

20 Toes 2 Bar

15 HSPU’s

20 Squat Cleans (95/65)

20 Burpee’s (each burpee terminates with a two foot jump onto a 45lb plate)

20 Wall Balls (20/14)

100 Double Unders

20 Thrusters (95/65)

200ft Walking Lunges holding a plate overhead (45/25)

3-3-3-3 Power Snatch

Then:

15 Minute AMRAP:

10 Body Blasters (Burpee-Pullup-K2E)

15 Jump Squats

20 Situps

Today is the last day to try out for team CFLE.  Tryouts are at CrossFit The Ville today at 2:00pm.

Rest Day.

*Attention all members that are interested in trying out for our team for the CrossFit Games:  Today starting at 12:00 and Sunday starting at 2:00pm we will have tryouts at CrossFit The Ville.  In order to be considered for the team you must be there either today or Sunday and you must RX 3 workouts that will be unknown by all competing (including our trainers).  You do not have to compete both days, the workouts for Sunday will be the same as the workouts on Saturday.  Please let one of our trainers know if you want to compete.

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

*Attention all members that are interested in trying out for our team for the CrossFit Games:  This Saturday starting at 12:00 and next Sunday starting at 2:00pm we will have tryouts at CrossFit The Ville.  In order to be considered for the team you must be there either Saturday or Sunday and you must RX 3 workouts that will be unknown by all competing (including our trainers).  You do not have to compete both days, the workouts for Sunday will be the same as the workouts on Saturday.  Please sign up on the board or let one of our trainers know if you want to compete.

10- Deadlifts (275/185)

100ft Bear Crawl

10- Box Jumps (30″/24″)

3 Rounds for Time.

*Attention all members that are interested in trying out for our team for the CrossFit Games:  This Saturday starting at 12:00 and next Sunday starting at 2:00pm we will have tryouts at CrossFit The Ville.  In order to be considered for the team you must be there either Saturday or Sunday and you must RX 3 workouts that will be unknown by all competing (including our trainers).  You do not have to compete both days, the workouts for Sunday will be the same as the workouts on Saturday.  Please sign up on the board or let one of our trainers know if you want to compete.

10-10-10 Back Squat &  Bench Press

then:

5 rounds for time of:

10 Burpees

15 Jumping alternating lunges

20 Double-unders

25 yard Shuttle sprint (5 x 5 yards)

Rest 90 seconds

*Attention all members that are interested in trying out for our team for the CrossFit Games:  This Saturday starting at 12:00 and next Sunday starting at 2:00pm we will have tryouts at CrossFit The Ville.  In order to be considered for the team you must be there either Saturday or Sunday and you must RX 3 workouts that will be unknown by all competing (including our trainers).  You do not have to compete both days, the workouts for Sunday will be the same as the workouts on Saturday.  Please sign up on the board or let one of our trainers know if you want to compete.

Happy Valentines Day!

Rest Day.

*Attention all members that are interested in trying out for our team for the CrossFit Games:  This Saturday starting at 12:00 and next Sunday starting at 2:00pm we will have tryouts at CrossFit The Ville.  In order to be considered for the team you must be there either Saturday or Sunday and you must RX 3 workouts that will be unknown by all competing (including our trainers).  You do not have to compete both days, the workouts for Sunday will be the same as the workouts on Saturday.  Please sign up on the board or let one of our trainers know if you want to compete.

Shoulder Press 4-4-4-4-4

Then:

12 Minute AMRAP:

20-Overhead Squats (75/55)

15-Toes 2 Bar

Great time at the USAW Cert this weekend at The Ville!  We now have 10 new USAW Certified Coaches and we will implement what we’ve learned into our classes.

*Attention all members that are interested in trying out for our team for the CrossFit Games:  This Saturday starting at 12:00 and next Sunday starting at 2:00pm we will have tryouts at CrossFit The Ville.  In order to be considered for the team you must be there either Saturday or Sunday and you must RX 3 workouts that will be unknown by all competing (including our trainers).  You do not have to compete both days, the workouts for Sunday will be the same as the workouts on Saturday.  Please sign up on the board or let one of our trainers know if you want to compete.