04/09/07 Workout of the Day (WoD)

Rest Day.

Were you impressed by the shape of the cast of 300? Want to get there yourself? They trained with CrossFit - So can you. Come check out any of our CrossFit classes, or private training.
Also, this Sunday check out the 300 challenge our friends at CrossFit Toronto are running.

04/09/07 Workout of the Day (WoD)

Rest Day.

Were you impressed by the shape the cast of 300 were in? They trained with CrossFit if you want to get a taste of their training come into any of our CrossFit classes. Also, this Sunday check out the 300 Challenge our friends at CrossFit Toronto are running.

04/08/07 Workout of the Day (WoD)

Deadlift

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new 1 RM

Please feel free to post load and time to comments.

04/07/07 Workout of the Day (WoD)

Complete the following for time:

• 50 KB Swings
• 50 Push Ups
• 50 Pull Ups
• 50 Burpees
• 50 Squats
• 50 Ball Slams
• 50 Push Press
• 50 Squat Thrust

Please feel free to post load and time to comments.

04/06/07 Workout of the Day (WoD)

"Karen"
Complete the following exercise for time:

• Wall-Ball 150 shots

Please feel free to post time to comments.

Note: 20lbs ball - 10ft target scale as required

04/05/07 Workout of the Day (WoD)

Rest Day.

04/04/07 Workout of the Day (WoD)

Bench Press

5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5RM.

Please feel free to post load to comments.

04/03/07 Workout of the Day (WoD)

Complete as many rounds as possible in 20 minutes of the following:

• 15 Thrusters
• 5 Pull Ups
• 15 Box Jumps

Please feel free to post load and time to comments.

04/02/07 Workout of the Day (WoD)

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Please feel free to post total to comments.

04/01/07 Workout of the Day (WoD)

Rest Day.

03/31/07 Workout of the Day (WoD)

Every Minute on the minute complete 20 reps at a given station and then rest until the next minute and start at the next station complete all 7 stations in 7 minutes, take a 1 minute rest and start again. Repeat for 3-5 rounds.

The Stations are:

• Rowing (calories)
• Push Press (1/3rd Bodyweight)
  
• Squats
• Pull Ups
• Wall Ball
• Hanging knees to Elbows
• Back Extension

Please feel free to post # of rounds completed and feelings to comments.

03/30/07 Workout of the Day (WoD)

Strict Press
5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.

Please feel free to post load to comments.

03/29/07 Workout of the Day (WoD)

Complete the following for time:

• 21 Push Presses
• Sprint 100m
• 21 Sumo Deadlift High Pulls
• Sprint 100m
• 21 Push Presses
• Lunge 100m
• 21 Sumo Deadlift High Pulls
• Duck Walk 100m
• 21 Push Presses
• Sprint 100m
• 21 Sumo Deadlift High Pulls
• Sprint 100m

Please feel free to post load and time to comments.

03/28/07 Workout of the Day (WoD)

Rest Day.

For those of you who have seen or heard of how great shape the actors(Gerard Butler, Dominic West, David Wenham, Vincent Regan, Micheal Fassbender, etc.) of Frank Miller's new movie "300", check out this video clip to see how they got there. In short - CrossFit training. Why not come out and try it out for yourself?

03/27/07 Workout of the Day (WoD)

3 rounds for time of the following:

• Row 500m
• 12 Deadlifts
• 21 Push Presses

Please feel free to post load and time to comments.

03/26/07 Workout of the Day (WoD)

Front Squat
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new 1RM.

Please feel free to post load to comments.

After you are done, work on Handstands.

03/25/07 Workout of the Day (WoD)

5 Rounds for time of the following:

• 16 Turkish Get Ups
• 24 Knees to Elbows
• 500m Row
• 24 Skin the Cats

Please feel free to post time to comments.

For those of you who have seen or heard of how great shape the actors(Gerard Butler, Dominic West, David Wenham, Vincent Regan, Micheal Fassbender, etc.) of Frank Miller's new movie "300", check out this video clip to see how they got there. In short - CrossFit training. Why not come out and try it out for yourself?

03/24/07 Workout of the Day

Rest Day.

Check out Steel City CrossFit's new Video Blog. Check it frequently as we are always adding new content.

03/23/07 Workout of the Day (WoD)

Complete as many rounds of the following triplet as possible in 20 minutes:

• 15 KB Swings (1/3rd Bodyweight)
• 5 Pull Ups
• 10 Thrusters (1/2 Bodyweight)

Please feel free to post number of rounds completed to comments.

03/22/07 Workout of the Day (WoD)

3 Rounds for time of the following triplet:

• Row 500m
• 12 Deadlifts (225lbs)
  
• 21 Push Presses (100lbs)
  

Scale load as needed, please feel free to post time to comments.

03/21/07 Workout of the Day (WoD)

Snatch.

3 - 3 - 3 - 3 - 3 - 3 - 3 reps.

Push for a new 3RM.

Please feel free to post load to comments.

03/20/07 Workout of the Day (WoD)

Rest Day.

Check out our new Events Page with details on our upcoming Murph Challenge, and the next Tactical Strength Challenge.

03/19/07 Workout of the Day (WoD)

3 Rounds, 21-15-9 reps of the following for time:

• Overhead Squats
• Pull Ups
• Dips

Please feel free to post load and time to comments.

03/18/07 Workout of the Day (WoD)

Push Jerk

3 - 3 - 3 - 3 - 3 - 3 - 3 Reps

Push for a new 3RM.

Please feel free to post load to comments

03/17/07 Workout of the Day (WoD)

5 rounds for time of the following:

• 500M Row
• 12 Pull ups
• 24 Thrusters
• 12 Dips

Please feel free to post time to comments.

03/16/07 Workout of the Day (WoD)

Rest Day.

Next Tactical Strength Challenge is set for September 8th 2007! Also the Murph Challenge is June 28th 2007. Hope to see you all out!

03/15/07 Workout of the Day (WoD)

Deadlift

5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.

Please feel free to post load to comments.

03/14/07 Workout of the Day (WoD)

3 rounds for time of the following:

• 50 foot 45lbs barbell Overhead Walking Lunge
• 12 Pull Ups
• 6 Turkish Get Ups
• Row 500M

Please feel free to post time to comments.

03/13/07 Workout of the Day (WoD)

Complete 21 - 15 - 9 reps of the following for time:

• Broad Jump Burpees
• 1 Arm Overhead Walking Lunges
• Box Jumps
• Skin the Cats

Please feel free to post time to comments.

03/12/07 Workout of the Day (WoD)

Rest Day.

03/11/07 Workout of the Day (WoD)

For time:

• 50 Thrusters
• 50 Pull Ups
• 50 Push Ups
• 50 Squats
• 50 Sit Ups
• 50 Push Presses
• 50 Box Jumps

Please feel free to post time to comments.

03/10/07 Workout of the Day (WoD)

"Extended Rowing Helen"
5 rounds for time of the following triplet:

• 500m Row
• 21 KB Swings
• 12 Pull Ups

Please feel free to post time to comments.

03/09/07 Workout of the Day (WoD)

5 rounds for time of the following:

• 5 Cleans
• 10 Push Presses
• 15 Front Squats

Please feel free to post load and time to comments.

03/08/07 Workout of the Day (WoD)

Rest Day.

Congratulations Lee Crompton on your first Muscle Up!
Lee got this muscle up AFTER competing in the Tactical Strength Challenge we held last weekend. Outstanding job Lee.

Lee Muscle Up

Click on the picture to view the whole album.

03/07/07 Workout of the Day

Snatch

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.

Push for a new 1 RM.

Please feel free to post load to comments.

03/06/07 Workout of the Day (WoD)

5 rounds of the following for time:

• 500M Row
• 15 Pull Ups
• 25 Push Ups
• 35 Squats

Please feel free to post time to comments.

03/05/07 Workout of the Day (WoD)

Bench Press

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new 1 RM

Also complete:

Glute-Ham Sit Ups
10 - 10 - 10 - 10 - 10

Please feel free to post load to comments.

03/04/07 Workout of the Day (WoD)

Rest Day.

Tactical Strength Challenge Results:

Mens Category:
Name: Place:
Steve Sheffar 1
Andrew Cameron 2
Vince Delmonte 3
Lee Crompton 4
Travis Derouin 5

Mens Elite Category:
Name: Place:
Murray Middlemost 1
Vince Eagan 2

It was a great event, with Steve, Andrew, Lee, and Murray all making Trophy Case Deadlifts (2 times bodyweight), and Lee also getting his first Muscle Up! Altogether we raised over $500 dollars in support of Pte. Mark Anthony Graham's daughter Shae-Lynn Graham. Congratulations and thanks to all the contestants!

Check out some pictures of the event here:

Tactical Strength Challenge

03/03/07 Workout of the Day (WoD)

The Tactical Strength Challenge is ON!

The event consists of:

• 3 Attempt Max weight Deadlift
• Maximum Dead Hang Pull Ups with no break
• Maximum 1 arm KB Snatches in 5 minutes

No sissy straps, no sumo lifts, no kipping on the pull ups.

If you can't make it out, post your results to comments.

03/02/07 Workout of the Day (WoD)

For Time:
50 - 30 -20 rep rounds of:

• Double Unders
• Push Ups
• Sit Ups

Please feel free to post time to comments.

03/01/07 Workout of the Day (WoD)

Clean and Jerk

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.

Push for a new 1 RM.

Please feel free to post load to comments.

02/28/07 Workout of the Day (WoD)

Rest Day.

Congratulations go out to Lee Crompton your bodyweight Clean and Jerk is the newest addition to our Trophy Case.

02/27/07 Workout of the Day (WoD)

Front squat:

3 - 3 - 3 - 2 - 2 - 1 - 1 - 1 - 1 reps

Push for new 1RM.

Please feel free to post load to comments.

02/26/07 Workout of the Day (WoD)

From CrossFit HQ:

"Josh"
For time:

• 95 pound Overhead squat, 21 reps
• 42 Pull-ups
• 95 pound Overhead squat, 15 reps
• 30 Pull-ups
• 95 pound Overhead squat, 9 reps
• 18 Pull-ups

Please feel free to post time to comments.

Enlarge image
SSG Joshua Hagar, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

02/25/07 Workout of the Day (WoD)

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Please feel free to post total to comments.

02/24/07 Workout of the Day (WoD)

Rest Day.

02/23/07 Workout of the Day (WoD)

Snatch Progressions:

5 rounds of 5 reps of each of the following:

• Snatch Pull
• Overhead Squat
• Heaving Snatch Balance
• Drop Snatch

Then 6 sets of 3 reps:

• Snatch

Please feel free to post load and results to comments.

02/22/07 Workout of the Day (WoD)

"Barbara"

Five rounds, each for time of:

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

Rest precisely three minutes between each round.

Please feel free to post time for each of five rounds to comments.

02/21/07 Workout of the Day (WoD)

Squat

3 - 3 - 3 - 2 - 2 - 1 - 1 - 1 - 1

Push for a new 1RM

Please feel free to post load to comments.

02/20/07 Workout of the Day (WoD)

Rest Day.

02/19/07 Workout of the Day (WoD)

Every minute on the minute for 30 minutes perform the following:

• 16 Single Arm KB Swings
• 12 Push Ups

Please feel free to post results to comments.

02/18/07 Workout of the Day (WoD)

Squat

5 - 5 - 5 - 5 - 5

Build to a new 5RM

Please feel free to post load to comments.

02/17/07 Workout of the Day (WoD)

For time, 21 - 18 - 15 reps of the following:

• Box Jumps
• Push Ups
• Squat Thrusts
• Push Jerk

Please feel free to post load and time to comments.

02/16/07 Workout of the Day (WoD)

Rest Day.

Reminder!
Steel City CrossFit is proud to host the Tactical Strength Challenge on March 3rd 2007. The Tactical Strength Challenge is an outstanding test of your strength, power, and endurance. If you think you have what it takes, that you you're seriously fit, we hope to see you here! Weigh-ins are at 11:30 Lifting starts at 12 noon. No late registrations will be accepted. Come out and get involved!

Also, Monday is your Last chance for tickets to the Regency Boxing card on February 23rd at the Hamilton Convention Center. Come watch your coaches compete - maybe cheer when they get hit if you're looking for a little payback ;) It will be an exciting night of competition with at least 10 bouts (7 featuring Regency Boxers) beginning at 7:30pm.

02/15/07 Workout of the Day (WoD)

Complete the following for time:

• Row 500m
• 21 Clean and Jerk
• Row 500m
• 15 Clean and Jerk
• Row 500m
• 9 Clean and Jerk

Please feel free to post load and time to comments.

02/14/07 Workout of the Day (WoD)

Deadlift

3 - 3 - 3 - 3 - 3 - 3 - 3

Build to a new 3RM.

Please feel free to post load to comments.

02/13/07 Workout of the Day (WoD)

Due to popular demand here is some pracitece for the events in the TSC.

"Rita"

• Row 500m
• 21 KB Snatches
• Row 1000m
• 21 Bodyweight Deadlifts
• Row 500m
• 21 Pull Ups

Please feel free to post load and time to comments.

Also more congrats to Esther - she is featured on the CrossFit.com Affiliate page - Way to go!

02/12/07 Workout of the Day

Rest Day.

Check out our first client Muscle Up.


Congrats Esther, you rock!

Also, more (slightly less) exciting news!
The main website has been updated with some new pages and content. We have a new EVENTS section which highlights upcoming events like the Tactical Strength Challenge and Regency's "Civic Disobedience" Boxing Show. We also have a TROPHY CASE section where we showcase some challenges and those who have completed them (ps Esther that means you!).

02/11/07 Workout of the Day (WoD)

Welcome to the Filthy Fifty.
Complete the following for time. Be sure to finish all 50 reps of each exercise, in order, before moving on to the next exercise.

• 50 Box jump, 24 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 55lbs
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45 pounds
• 50 Back extensions
• 50 Wall ball shots, 20 pound ball
• 50 Burpees
• 50 Double unders

Please feel free to post time to comments.

02/10/07 Workout of the Day (WoD)

Back Squat

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new 1RM.

Please feel free to post load and time to comments.

02/09/07 Workout of the Day (WoD)

Complete as many rounds as possible of the following triplet in 20 minutes:

• 15 Wall Ball
• 9 Pull Ups
• 12 Overhead Squats

Please feel free to post load and # of rounds to comments.

02/08/07 Workout of the Day (WoD)


Rest Day.

Exciting News!

Steel City CrossFit is proud to host the Tactical Strength Challenge on March 3rd 2007. The Tactical Strength Challenge is an outstanding test of your strength, power, and endurance. If you think you have what it takes, that you you're seriously fit, we hope to see you here! Weigh-ins are at 11:30 Lifting starts at 12 noon. No late registrations will be accepted.

Monday is your Last chance for tickets to the Regency Boxing card on February 23rd at the Hamilton Convention Center. Come watch your coaches compete - maybe cheer when they get hit if you're looking for a little payback ;) It will be an exciting night of competition with at least 10 bouts (7 featuring Regency Boxers) beginning at 7:30pm.

02/07/07 Workout of the Day (WoD)

Deadlift

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new 1RM.

Please feel free to post load and time to comments.

02/06/07 Workout of the Day (WoD)

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Today we are doing a five round version. The stations are:

• Wall-ball: 20 pound ball, 8 ft target. (Reps)
• Deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

02/05/07 Workout of the Day (WoD)

Time for some Lunge Therapy. Focus on keeping both legs bent, feet about hip width, weight on the heel of the front foot.

3 rounds for time of the following series:

• 16 Backwards Lunges
• 16 V-Ups
• 16 Forward Lunges
• 16 Push Ups
• 16 Step Up Lunges
• 16 Windshield Wipers
• 16 Jumping Lunges
• 16 Pull Ups

02/04/07 Workout of the Day (WoD)

Rest Day.

Tickets are now available for a fantastic night of boxing at the Hamilton Convention Center Friday February 23rd starting at 7:30.

02/03/07 Workout of the Day (WoD)

Complete the following for time:

• Row 500m
• 50 Turkish Get Ups
• 50 Box Jumps
• 50 Dead Lifts
• 50 Push Ups
• 50 Pull Ups
• Row 500m

Please feel free to post load and time to comments

02/02/07 Workout of the Day (WoD)

"Jackie"
Complete the following for time:

• 1000 meter row
• Thruster 45 lbs (50 reps)
• Pull-ups (30 reps)

Please feel free to post time to comments.

02/01/07 Work Out of the Day (WoD)

Snatch
5 - 5 - 5 - 5 - 5

Push for new 5rm. Focus on pulling yourself under the bar.
Please feel free to post load to comments.

01/31/07 Workout of the Day (WoD)

Rest Day.


Here's Erik, our new Junior Boxing Coach, feeling some of the CrossFit love

01/30/07 Workout of the Day (WoD)

"Christine"

3 rounds for time of the following triplet:

• Row 500m
• 12 Deadlifts
• 21 Box Jumps

Benchmark time is 15 minutes. Load is:

• Beginnners: 1/2 Bodyweight for Deadlifts, 20 inch box for Box Jumps.
• Intermediate: Bodyweight Deadlifts, 24 inch Box Jumps.

Please feel free to post load and time to comments.

01/29/07 Workout of the Day (WoD)

More work on your overhead pressing technique.

3 rounds of the following triplet:

• 5 Strict Presses
• 10 Push Presses
• 15 Push Jerks

Use a load that is your 5RM for your strict press and do not put the bar down between exercises.

Please feel free to post load and time to comments.

01/28/07 Workout of the Day (WoD)

Bottom to Bottom Tabata Squats.

8 rounds of 20 seconds of squating, 10 seconds of rest. The rest position is the bottom position of the squat. Total time to complete all sets should be 4 minutes.

Check out this video from CrossFit HQ for some inspiration.

01/27/06 Workout of the Day (WoD)

Rest Day.

01/26/07 Workout of the Day (WoD)

21 - 18 - 15 - 12 - 9 reps of the following couplet:

• Clean
• Push Ups

Please feel free to post load and time to comments.

01/25/07 Workout of the Day (WoD)

Front Squat

5 - 5 - 5 - 5 - 5

Push for a new 5RM.

Please feel free to post load to comments.

01/24/07 Workout of the Day (WoD)

As many rounds as you can complete in 20 minutes of the following triplet:

• 18 Dumbbell Swings
• 12 Dips
• 6 Broad Jumps

Please feel free to post load and number of rounds completed to comments.

01/23/07 Workout of the Day (WoD)

Rest Day.

01/22/07 Workout of the Day (WoD)

For time:

• Row 500m
• 25 Dead lifts
• 5 Pull Ups

• Row 500m
• 20 Dead lifts
• 10 Pull Ups

• Row 500m
• 15 Dead lifts
• 15 Pull Ups

• Row 500m
• 10 Dead lifts
• 20 Pull Ups

• Row 500m
• 5 Dead lifts
• 25 Pull Ups

Please feel free to post load and time to comments.

01/21/07 Workout of the Day (WoD)

Dead lift

3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new personal best 1RM.

Please feel free to post load to comments.

01/20/07 Workout of the Day

Angie

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

For time, partition exercises as needed.

Please feel free to post time to comments.

01/19/07 Workout of the Day (WoD)

Rest Day.

01/18/07 Workout of the Day (WoD)

For time, 21 - 15 - 9 reps of the following triplet:

• Bench Press
• DB Thrusters
• Medicine Ball Slams

Please feel free to post load and time to comments.

01/17/07 Workout of the Day (WoD)

Clean and Jerk:

5 - 5 - 5 - 5 - 5

Build up to a new 5 RM.

Please feel free to post load to comments.

01/16/07 Workout of the Day (WoD)

5 Rounds for time of the following:

• Row 500m
• 12 Deadlifts
• 12 Pull Ups

Please feel free to post load and time to comments.

01/15/07 Workout of the Day (WoD)

Rest Day.

We are into our second week at Steel City CrossFit, and it is awesome! Amazing people, amazing efforts, and amazing results. We are looking to finalize the times we will offer our new BOOTCAMP classes, email us if you have a prefered time.

01/14/07 Workout of the Day (WoD)

Cindy

Complete as many rounds as possible in 20 minutes of the following triplet:

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

Partition reps as needed, and feel free to post rounds completed to comments.

01/13/07 Workout of the Day (WoD)

Push Press

3 - 3 - 3 - 3 - 3 - 3 - 3

Work up the weight to a new 3 RM.

Please feel free to post load to comments.

01/12/07 Workout of the Day (WoD)

Isabel
30 reps for time. Scale weight if needed.

• Snatch 135 pounds

Please feel free to post load and time to comments.

01/11/07 Workout of the Day (WoD)

Rest Day.

We have been open for 4 days at the new facility located at 1 East St North, Dundas, Ontario and so far things have been going great. Participants are already begining to feel the benefits of CrossFit (Ouch!). Our Fundamentals classes are getting some regulars, who are working really hard, supporting one another, and creating an excellent sense of community. We have seen some awesome feats of strength and endurance - last night Kristin completed 23 rounds of Cindy! We want to extend a huge thanks to all the members of our CrossFit community for their support and enthusiasm.

More exciting news! We are looking at adding 2 new classes per week, Bootcamps running Tuesday and Thursday night email us if you are interested.

01/10/07 Workout of the Day (WoD)

3 Rounds for time of the following:

• Row 500M
• Squat – 21 – 15 – 9 reps
• Wall Ball – 21 – 15 – 9 reps

Load for the Squat is 1 x your bodyweight.

01/09/07 Workout of the Day (WoD)

As many rounds as possible in 20 minutes of:

• 10 Kettlebell Swings
• 10 Alternating Leg Jumping Lunges
• 10 Knees to Elbows

Please feel free to post load and time to comments.

01/08/07 Workout of the Day (WoD)

3 rounds for time of the following:

• 5 Strict Press
• 10 Push Press
• 15 Push Jerk

Do not set the bar down between exercises, only between rounds. Load is your 5RM of the Strict Press.

01/07/07 Workout of the Day (WoD)

Rest Day.

We had our first classes in the new facility yesterday with outstanding results. The people, their enthusiasum , and their excitement were all amazing. It was an excellent way to start the new year! We are now up and running, following the schedule posted here. We sure hope to see all of you at some upcoming classes! I will be posting some pics ASAP, keep checking in, and enjoy the workouts.

01/06/07 Workout of the Day (WoD)

We are Open at the new facility! Check out our main page for class times and schedules!

To Commemerate the event:
Linda
(aka "3 bars of death")

• Deadlift 1 1/2 BW
• Bench BW
• Clean 3/4 BW

10/9/8/7/6/5/4/3/2/1 rep
rounds for time

Hope to see you soon!
Please feel free to post load and time to comments.

01/05/07 Workout of the Day (WoD)

Shoulder Press

5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.

Please feel free to post load to comments.

01/04/07 Workout of the Day (WoD)

For time, 5o - 30 - 20 reps each of the following:

• 1 Arm Dumbell Swings (Alternating arms) (35 lbs)
  
• Push Ups
• Back Extensions

Please feel free to post load and time to comments.

01/03/07 Workout of the Day (WoD)


Rest Day.

We Open this Saturday @ 8AM Lets see you there!

01/02/07 Workout of the Day (WoD)

Squat

5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.

Please feel free to post load to comments.

01/01/07 Workout of the Day (WoD)

Happy New Year!
Here is a great hangover cure...

On Rings for time, 21 - 15 - 9 Reps of:

• Dips
• Pull Ups
• Knees to Elbows

Please feel free to post time to comments.