Monday, December 31, 2012

NOTE: We will have 5am, 8am and 9am classes only. We will be closed New Years day. Welcome back Wednesday, January 2nd! Let's set some new goals! STRENGTH: Bench Press & Back Squat: 20 minutes to find a 1 Rep Max WOD: 15 Minute AMRAP 15 Deadlifts (105/155) 15 Deficit push ups (hands on 25#... Continue Reading →

Friday, December 28, 2012

MIA'S BIRTHDAY WOD100 Meter Sprint (ALL OUT!) jog back1Rope Climb50 Power Cleans (65/95)100 Meter Sprint, jog back1 Rope Climb50 Air Squats100 Meter Sprint, jog back1 Rope Climb50 1 arm KB Snatches-25 each arm (25/35)100 Meter Sprint, jog back1 Rope Climb50 Walking Lunges100 Meter Sprint, jog back1 Rope Climb These are some of Mia's favorite exercises!  Join... Continue Reading →

Monday, December 24, 2012

"GUILLORY"6 ROUNDS12 Romanian Dead Lifts (95/135)14 Pendlay Rows (95/135)12 Back Squats (95/135)14 Wall Ball (20/14)28 Double Unders The death of Camp Pendleton Marine Sgt. Michael J. Guillory, 28, is under investigation, according to the Department of Defense. Guillory died December 14 while conducting combat operations in Helmand province, Afghanistan.Gina Guillory, the fallen Marine's mother, told... Continue Reading →

Thursday, December 20, 2012

STRENGTH:  Bench Press 7x2 as heavy as possibleTHREE ROUNDS6 Power Cleans (115/75)6 Ring dipsTWO ROUNDS6 Power Cleans (135/95)6 Hand stand push upsONE ROUND6 Power Cleans (155/105)6 Wall walks 

Tuesday, December 11, 2012

Power Clean 5-3-3-2-1 400m run 30 Power Cleans 75/115 30 Roman Deadlifts 30 Broad jumps 400m run 20 Power Cleans 20 Roman Deadlifts 20 Broad jumps 400m run 10 Power Cleans 10 Roman Deadlifts 10 Broad jumps 400m run Core: 2 Rds 30 Deadbugs 10 K2E

Friday, December 7, 2012

IMPORTANT NOTE:  NO 5PM CLASS TONIGHT DUE TO OUR CHRISTMAS PARTY/PARTNER COMPETITION.  THIS EVENT IS OPEN TO EVERYONE.  CROSSFIT MEMBERS, THEIR FRIENDS AND ANYONE WHO WOULD LIKE TO EXPERIENCE THE FUN OF CROSSFIT! STRENGTH:  SHOULDER PRESS 4x3 WOD:  21, 18, 15, 12, 9, 6, 3 Push Presses (odd numbers) - (95/65, 75/55) Sumo Deadlift High... Continue Reading →

Wednesday, December 5th, 2012

STRENGTH:  Overhead Squat 10,3,3,3,3,1 - progressively heavier WOD:  FOUR ROUNDS 15 Burpee box jumps 15 Handstand pushups 15 Chest to bar pull ups In order to bring you the best coaching available, 3 of our coaches attended the Crossfit Goal Setting workshop this past weekend.  Be sure to ask Jeannie Dimitri, Frankie Dimitri and Gina... Continue Reading →

Saturday, December 1, 2012

"JOE" 10 Rounds 10 Thrusters 65/95 10 Bar Facing Burpees 10 pull-ups 57 Double unders CrossFit Toledo Intensity Fitness owner, Joe Lengel was shot and killed outside of his affiliate on Monday. Police believe Lengel was just arriving for the day when the incident occurred. Workers nearby heard gunshots and police are investigating the matter as... Continue Reading →

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