News & Events
Paleo Challenge January 2014! We are currently working on a nutrition class to help get everyone under way with a better understanding of “How Paleo Works”.
Legendary Competitor Event coming up on February 8th, Saturday 2014. It is located at an indoor facility. You can sign up by rank.Links
Division I (advance)
Division II (intermediate)
Division III (beginner)
It is $90
Movement List to be released on 1/8/14
Movement Standards to be released on 1/8/14
Workout #1 to be released on 1/15/14
Workout #2 to be announced on 1/22/14
Workout #3 to be announced on 1/29/14
Link to register – http://www.legendarycompetitor.com/events/nli-series-1-presented-by-
Cool inspirational Video! This guy is an active CrossFitter at 64 years old!! WHAT ARE YOUR EXCUSES?
3 Rounds, 1 min per station, of:
Kettlebell Swing, 1.5/1 pood Push-up
*Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
5 Minutes of trying to find your max Double-Under
15 Minutes to Find 1 Rep Max
5 Minute AMRAP:
3 Deadlifts, 275/195 lbs
7 Push Press, 115/80 lbs
*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 3/3 – Click Here for Smolov Calculator
HBBS 8X4 @ 80% – rest at least 2 minutes
3 rounds for time of:
25m Sled Drag (facing forward, i.e. running style) 135/90#
25m Sled Drag (facing forward, i.e. running style) 135:90#
30 KB Snatch 24/16kg (15L/15R anyhow)