Tuesday, September 2nd

Workout of the Day A. Three sets of: Front-Racked Alternating Lunges x 10 reps each leg @ 2011 Rest 60-90 seconds Turkish Get-Ups 3 reps each arm Rest 90 seconds B. 5 Minute AMRAP 10 Kettlebell Clean n Jerk Burpees (alt arms) (53/35)/(70/53) 30 Double Unders / 90 Singles Rest 2 minutes then repeat


Box Closed for Labor Day

In great honor of Labor Day the box will be closed Monday September 1st. Enjoy yourself, see you Tuesday. Sincerely, Your peeps at CrossFit Chryses


Friday, August 29

Mr. Joshua Joshua HarrisSO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. Five rounds for time Run 400 meters 30 sit-ups 250 pound Deadlift, 15 reps


Thursday, August 27th

Workout of the Day A. Push Press 4 Sets/5 Reps B. Skill Work: 10 minutes Handstand Walk C. 10 Minute AMRAP 6 Kettlebell Swings(53/35)/(70/53) 9 Goblet Squats(53/35)/(70/53) 12 Pull-Ups/CTB Pull-Ups


Wednesday, August 27th

Wod A) Four sets of – 4 Push Press (60-70-80-85%) – rest 1 min – 30-40 sec plank hold B) Every 2 min for 10 min – 3 Front squats going hop in weight each set C) Minute on minute off for 5 rounds – 10 KB swings (53,35) – Max rep Thrusters (95, 63) […]

Annie-T-Push-Press

Wednesday, August 27th – BodyFX at 7:30 PM

WU 800 M Plate Run Stretch Wall Calves Stretch Boot Straps Weight Glutes Stretch A. AMRAP 10 5 Push Ups 10 Ball Cleans 20 Scissors B. 3 Rounds 250 M Row 15 Box Jumps 15 Wall Balls C. 3 Sets 10 T2B 10 Pistol Progressions


Wednesday, August 27th

Workout of the Day A. 6 sets of: Overhead Squat x 3 reps (increasing weight over the five sets) B. 15 Minute EMOM: Minute 1 – 7 Overhead Squats (95/63) Minute 2 – 45 second plank or L-sit hold Minute 3 – 10 calorie row      


Monday, August 20th – BodyFX at 7:30 PM

WU Basketball Game Stretch Plank Downward Dog Cobra Plank Chattaranga Lunges A. AMRAP 8 1 Suicide 10 Ball Jumping Lunges 10 Sit Ups B. 30-20-10 Pull-Ups Ball Kayaks KB Snatch C.3 sets 4 Ring Rows


Monday, August 25th

WOD Four Sets of: Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 30 seconds 8-10 clapping pushups Rest 2 minutes B. Three rounds for time of: Deadlift x 15 Hang Power Clean x 12 Toes 2 bar x 9 Burpees x 6 Use the same barbell for both movements. Recommended weights are 155/105 lbs

Azadeh Boroumand, South Central

Wednesday, August 20th – BodyFX at 7:30 PM

Work Out of the Day Warm Up: Dodgeball Stretch: Side kick ups Tutus A. 3 Rounds 20 Ball Balances 20 Skaters 10 Froggies Floor length bear crawls B. 3 Rounds 14 Basic Right & Left box step ups 14 Side box steps 14 Side Lunges C. AMRAP 15 Min 10 Box jumps 10 Ball Air […]