10072013

First day of classes at CrossFit La Crosse NORTH! Welcome to all our new members!

STRENGTH/ SKILL
3 x Max Effort Back Squat @ 85/90/95%

WOD
10 minute AMRAP
5 HSPU
10 T2B
50 DU

FINISHER
Tabata Squat

09112013

9/11 WOD

Start with 30 seconds of silence.

9 rounds:
200m Run
11 Box Jumps
11 Pull-ups
11 Burpees
11 KBS
11 Sit-ups
11 DU’s
11 Goblet Squats
200m Run

07222013

Record High Attendance Today!
65 People through the gym!

STRENGTH/ SKILL
5 x 5 Hang Squat Clean

WOD
3 Rounds:
15 Front Squats @ 155/115#
15 Burpees

07082013

STRENGTH
5 x 1 Squat

WOD
“Hope”
FGB Style Scoring
3 rounds of 1 min. AMRAP
Burpees
Power Snatch @75/55#
Box Jump
Thruster
Pull-up

One Year Ago Today

One year ago today we had our first ever free workout in Cameron Park. Yesterday we commemorated that WOD by running to the park from the gym and crushing the same workout.

WOD
Run/walk to Cameron Park with a partner and a Kettlebell.
Then 2 rounds with a partner:
One person runs 200m run while the other partner completes AMRAP of the following:
Kettlebell Swings
Alternating Push-ups
Goblet Squats
Sit-ups

Then run/walk back to the gym!

Memorial Day Murph

MEMORIAL DAY “MURPH”
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

Partition the pull-ups, push-ups, and squats any way.

Props to Mike H. who did it Rx’d with strict pull-ups, Abby K. who had the fastest Rx’d time of 34:26, Niki who had the fastest “mini Murph” time and Kolton who completed it Rx’d with a 20# weight vest!!!!
Thanks to everyone who came out to do this WOD today!

Paleo Challenge Day 1!

The Paleo Challenge has officially begun!
Thanks everyone who attended last nights kickoff party and a special thanks to those of you who brought delicious Paleo treats!

Take it one day at a time and set weekly goals for yourself.

Please feel free to post questions, helpful links and recipes!

Kaizen! Constant daily improvement!