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World-Class Fitness
in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Meal of the Day

Link to CrossFit Endurance

CrossFit Workouts

September 20, 2014:

Warm Up:
Joint mobility/Squat Flow


2 x 2 Turkish get up swing transfer, R/L

20 jump squats
25 swings
15 squat thrusts
10 pushups
5 pull ups

Workout:

1 clean - 1 rack squat - 1 press, per side
2 cleans - 2 rack squats - 2 press, per side
3 cleans - 3 rack squats - 3 press, per side
4 cleans - 4 rack squats - 4 press, per side
5 cleans - 5 rack squats - 5 press, per side

1 renegade row - 1 suitcase deadlift
2 renegade row - 2 suitcase deadlift
3 renegade row - 3 suitcase deadlift
4 renegade row - 4 suitcase deadlift
5 renegade row - 5 suitcase deadlift


3x20 seconds bicycles
3x20 seconds high planks
3 x 20 seconds supermans

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September 19, 2014: FRIDAY FUN.......COME IN AND FIND OUT

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September 18, 2014: FRAN



WARM UP:
Pvc drills
Squat mobility


"Fran"

21 - 15 - 9

Thrusters
Pullups

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September 17, 2014:

A. Bench Press
5 @ 65%
3 @ 75%
1 @ 85%
5 @ 75%
3 @ 85%
1 @ 95%
1 @ 101%


B. Four sets of:

Double Under or singles x 30 seconds
Rest 30 seconds
Sit-Ups x 30 seconds
Rest 30 seconds
Kettlebell Swings x 30 seconds
Rest 30 seconds
Mountain Climbers x 30 seconds
Rest 30 seconds
Supine Ring Rows x 30 seconds
Rest 30 seconds

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September 16, 2014: Back Squat, Deadlift, Run


A. Back Squat

B. For time:

225/155# deadlifts, 21 reps
Run 400 meters
225/155# deadlifts, 18 reps
Run 400 meters
225/155# deadlifts, 15 reps
Run 400 meters
225/155# deadlifts, 12 reps
Run 400 meters

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September 15, 2014: Overhead Triplet, Wall Ball, T2B, BBJ


A. 5 rounds

Press x 1
Push Press x 3
Split Jerk x 5

B. 5 Rounds of:

15 - Wall Ball
10 - Toes 2 Bar
10 - Burpee box Jumps

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September 11, 2014: 9/11, A DAY AMERICA WILL ALWAYS REMEMBER....


September 11, 2014, will mark the 13th anniversary of the devastating 9/11 attacks in New York, America. And to honor the lives of those lost in the terror attack, many CrossFitters will be taking part in the 9/11 Memorial Day Workout.

There are a few different versions of the 9/11 Memorial Day Workout, but the standard one consists of:

Row 2001 meters
Then 11 reps of the following:

Box Jumps (36″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Row (or Run) 2001 meters

The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

- See more at: http://therxreview.com/911-memorial-day-workout/#sthash.Zakxwzxv.dpuf

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September 10, 2014: Bench Press, Muscle Up, Wall Ball, Rope Climb, Burpee


A. 14 minute every minute on the minute:
Odd = 3/5 Static Pullups or muscle ups
Even = 5 Bench Press

B. For Time: Team of 2 if desired

30 - Wall Ball
30 - Toes 2 Bar
30 - DB Snatch 15r/15l
5 - Rope Climbs
30 - Burpees

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September 08, 2014: Squat Sesh + Run, Pullups, Snatch


A. Squat Sesh @ 75%

B. 3 Rounds for time of:
400M Run
15 Pullups
12 Hang Snatch, 65/96#

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September 06, 2014: "Head Shot"

6 Rounds for time:

6 - Burpee toes 2 bar
6 - Deadifts (275/185)
6 - Handstand pushups
6 - C2b Pullups
6 - Double kb/db squat cleans 53/35#
6 - Double kb/db push jerk 53/35#

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September 05, 2014: Power Snatch + Double Unders

A..Technique/Skill Review: Spend 15 minutes on Power Snatch


B. 10 minute ascending ladder AMRAP:

20x double unders + 1x power snatch (115/80#)

20x double unders + 2x power snatch

20x double unders + 3x power snatch

*Continue the ladder until 10:00 hits the clock.

*Scale accordingly on weight and 60 singles if you do not have your double unders yet.

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September 04, 2014: Ring Dips (ring pushups), Pullups (supine rows), BJ, Run



Complete as many rounds as possible in 20 minutes of:

5 x Strict Ring Dips or Ring Pushups

10 x Strict Pullups or Supine Rows

15 x box jump (30in/24in)

200M run

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September 03, 2014: Run, Burpee, Swing, Double Under



4 Rounds of:
200 Meter Run
15 Burpees
15 Russian Kettlebell Swings 70/53
30 Double Unders or 90 singles

Rest/Scoring: Rest 2 minutes in between rounds. Deduct 6 minutes from your finish time.

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September 02, 2014: Hang Clean, Clean, Split Jerk, Row, T2B, OH WL


A. Skill/Technique Review: 12 minute every minute on the minute of:

Hang Clean + Clean + Split Jerk, add weight each round


B. Complete 3 rounds for time of:

20x calories on rower

15x toes to bar, knees 2 elbows, situps

10x overhead walking lunges (45/25#)

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September 01, 2014: 8 & 9AM CLASSES ONLY TODAY



BENCHMARK GIRLS OR HERO WOD, YOU CHOOSE:

CHOICES ON THE WHITE BOARD

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August 30, 2014: "Bell" - Hero Wod

3 rounds for time of:

185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps

Post time to comments.

(Scale accordingly)

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

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August 29, 2014: Snatch, KBS, Burpees


A. Power Position Pause Snatch, 7 x 1 AHAP

B.
10-9-8-7-6-5-4-3-2-1
Kb Swings

1-2-3-4-5-6-7-8-9-10
Burpees

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August 28, 2014: Rope Climb + Miracle Mile

A. Rope Climbs, spend 20 minutes working on technique.

B. For time:

Sprint 400 meters
25 Kettlebell Swings
Farmerís Walk with heavy dumbbells the East and West sides of the block
Waiterís Walk with heavy dumbbells the South and North sides of the block
25 Box Jumps
Sprint the East and West sides of the block
Walking Lunges on the East and West sides of the building
25 Burpees
Sprint 400 meters with 20 lb. DynaMax Medicine Ball

Rope Climb + Miracle Mile Rope Climb + Miracle Mile Rope Climb + Miracle Mile Rope Climb + Miracle Mile Rope Climb + Miracle Mile

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August 27, 2014: "Nancy"

5 rounds for time of:

400M Run
15 - Overhead squats, 95/65#

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August 26, 2014: Bench, DB Press, Pull ups, Dips, Row

A1. Bench Press, 5x5 @ 75-80%
A2. Seated DB Press (neutral grip) each DB should be approx. 25% of 1RM BB press

B. Complete 5 rounds for time of:

5/8 - Static Pull ups
5/8 - Dips
500m row



Durability: 3 minute weighted plank (45#/25#). For each time you rest/go to your knees, it is a 5 burpee penalty assessed at the end.

Bench, DB Press, Pull ups, Dips, Row Bench, DB Press, Pull ups, Dips, Row Bench, DB Press, Pull ups, Dips, Row Bench, DB Press, Pull ups, Dips, Row

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August 25, 2014: RDL's, WB, KBS, T2B, Run

A. Romanian Deadlifts, 3 x 15 (pull from rack & start rep at top down)

B. For time:

50 x wallball (20#/14#)

40 x Russian KB swing (70#/53#)

30 x toes to bar or knees to elbows

400m run

RDL's, WB, KBS, T2B, Run RDL's, WB, KBS, T2B, Run RDL's, WB, KBS, T2B, Run RDL's, WB, KBS, T2B, Run

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August 23, 2014: We Be Swinging + Armor Building


A. Rx'd Workout:

Complete 300 Russian kettlebell swings (of all varieties), doing as many sets as you need to in order to maintain excellent form throughout
(e.g. running twice through a ladder of 50-40-30-20-10 swings or however you want to break it down but you cannot perform a set of swings higher than 50 reps).

Between each set of swings, you must perform one round of Armor Building: 1 cleans, 2 press/push press, 3 front squats.

(Scaled version is 150 swings)

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August 21, 2014: Power Snatch, Burpees

A. Take 15 minutes and review Power Snatch technique

B. Complete 21 - 15 - 9 reps of:

Power Snatch (95/65#)
Burpees

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