24 Jun 10
 
Beginner
Back Squat 2 x 5
Press 3 x 5
 
Intermediate
Back Squat 5RM
Press 3RM
 
Then
 
4 rounds for time of:
Walking Lunge, 50 Fet
50 Sit-ups
 
Post loads and time to comments

The pull-up bars should be delivered this week, they have been picked up by the trucking company.  We will install them on Saturday and finish up the odds and ends for the July 3rd opening.  The opening will be from 9am - 12 on Saturday so mark your calendars.
 
 
23 Jun 10
 
2K row or run
 
Overhead squats 3-3-3-3-3
 
Then
 
Static Mobility work/foam roll
 

 
Check out one of the most impressive videos I have ever seen.  This is Pyrros Dimas at the 93 World Championships power cleaning and jerking 374 pounds.  Oh yeah, he weighs a little over 180 pounds.
 

 
22 June 10
 
Beginner
Deadlift 5RM
Chin-ups 3 x failure
 
Intermediate
Deadlift 75% of 1RM X 15 with 30 seconds rest between each.  Focus every rep on bar speed, moving the load as fast as possible.
Chin-ups 3 x failure
 
Then
 
10 x 100m Sprints @ 90 seconds rest between each effort
 
Post load, reps, and fastest/slowest sprint to comments

We spent much of the weekend bolting squat cages to the floor, assembling rowing machines, squat stands, hauling weights, upacking kettlebells, and a few hundred other things.  It's starting to look like a proper strength facility at this point.
 
I Want to give a big thanks to my wife and kids.  If not for my wife I would still be trying to put the rowing machines together!  Who actually reads directions anyway? 
 
All we have left to do is get the pull-up bars mounted, assemble the plyoboxes and give the place one more good cleaning.  Hopefully the pull-up bars will arrive this week so we can finish up this weekend.
 

 
21 Jun 10
 
Beginner
Back Squat 3 x 5
Bench Press 3 x 5
 
Intermediate
Back Squat 5 x 5
Bench Press 5 x 5
 
Then
7 rounds for time of:
3 Push Presses (135 pounds or more, go heavy)
6 Pull-ups
9 Push-ups
 
Post loads and time to comments
 

We will be at the gym most of the day on Saturday and probably a few hours on Sunday.  Stop in tomorrow if you are in the area.  We will be assembling the squat cages, squat racks, and unpacking all the bars and weights.  You may even be able to test some of the new stuff out.
 
We are looking forward to the assembly of our new West Side Racks from Rogue.

 
18 Jun 10
 
Clean and Jerk, 2-2-2-2-2-1-1-1
 
Then
 
3 rounds for time of:
10 broad jumps (6' jump minimum)
21 KB Swings (2 pood or 70 pounds)
24 Push-ups
 
Post load and time to comments

The floor is down and looks great.  The equipment arrived and will begin to be unpackaged, inventoried, and assembled this week and into the weekend. 
 

6 thousand pounds of new equipment

 
17 Jun 10
 
Beginner
Back Squat 3 x 5
Bench Press 3 x 5
 
Intermediate
Back Squat 5RM
Bench Press 3RM
 
Then
 
Row for 1 minute
Rest for 1 minute
Repeat for 20 minutes.  Your goal is to row 3K.  Your penalty will be 1 burpee for every 10m under 3K.
 
Post loads and total meters plus penalties to comments

16 Jun 10
 
2k Row
 
Then
 
Skill work - clean progressions from top down keeping loads relatively loght.  Focus on getting under the bar quickly
 
Then
 
Mobility drills and stretching.  Focus on shoulder mobility.

The CrossFit games are a month away.  It should be an interesting event this year and we look forward to what the competitors will face.
 
Hill sprints with a sand bag?  I think we may just find a place for these at our new location.  We have a pretty awesome hill just outside our roll up door.
 

Photo courtesy of CrossFit.com
 
15 Jun 10
 
Beginner and intermediate
Deadlift 5RM
 
Then
 
Pull-ups, max reps
20 Sit-ups
1 x suicide
As many pull-up reps as possible in 15 minutes. 
 
Post load and total number of pull-ups to comments

We finished up another platform this weekend.  Should get the rubber flooring and the rest of the equipment this week.  We will be hanging the wall timer and measuring some sprint distances soon!
 

 
14 Jun 10
 
Beginner
Back Squat 3 x 5
Press 3 x 5
 
Intermediate
Back Squat 5 x 5
Press 5 x 5
 
Then
 
100m farmers walk (45 pounds each hand)
20 24" box jumps
5 rounds for time
 
Post loads and time to comments

For more information on our July 3rd Opening see HERE.