New Website!!!!

currently the new site is located at www.asylum.sitesasrx.com

i imagine by the end of today this will be changed to www.crossfitasylum.com

new wod will be posted on the new site

091013

100 kbs
100 situps
100 pushups
8, 200m runs

strategize and break up however you would like.

091012

Crossfit total

3 attempts for a 1RM of each:
back squat
shoulder press
deadlift

If you've signed up for the assault the beach challenge please get your money in this week!!
Only a couple of spots left, most at 11am so get in and get signed up!!

091010

Saturdays class is at 2pm, not noon!!!

3 girls 1 bar
21-15-9
Thruster 95#
pullups
Clean 95#
ring dip
Deadlift 95#
hspu

091009

As many rounds as possible in 20 min of:
20 double unders
20 kettlebell swings, 1.5pd

091008

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

ring dips
deadlift 135/95
pullups
jumping pause squat

091007

4-400m runs
Rest as needed to get best time on each attempt.

Class update!!
Tony will be subbing wed night at 5&6
Sun thursday at 5&6
no class thurs at 7
Sam will do a class Friday at 5
no class Friday at 6
Sun will cover Saturday but at 2, no noon class.
Bart will cover Sunday at 12:30

thanks to everyone helping out!! Thanks to everyone else for being patient. This is my first real vacation since opening last November!!

091005

3 rounds for time of:
21 kettlebell swings, 1.5pood
21 toes-to-bar
21 burpees

We have Tony subbing in on wed night, sun on Thursday at 5&6, Samantha on Friday at 5 only, no noon class on sat but Sun will be coaching at 2 on sat and bart on Sunday for the 12:30.

091005

5 sets for 3 rep max of:

weighted pullups
back squat

091004

"Angie"
100 pullups
100 pushups
100 situps
100 squats

091003

Congratulations to Ben and Ashley on their wedding day!! They got to the gym at 7am to do a painstorm:
Pain Storm XIV “The Wedding Gift”
800m Run
50 Box Jumps (24in)
400m Run
25 Push Press (95lbs)
200m Run
12 HSPU
400m Run
25 Pull-ups
800m Run
50 Burpees
400m Run
25 Swings (53lbs)
200m Run
12 Thrusters (95lbs)
400m Run
25 Power Cleans (95lbs)
800m Run
50 Power Snatches (95lbs)


The noon workout will be:

"Fran"
21-15-9
95lb thrusters
pullups

091002

50-35-20
double unders
pushups
kettlebell swings, 1 pood

091001

Hang squat snatch
1-1-1-1-1-1-1

090930

5 rounds of:
250m row (this is intended to be an all out sprint)
16 weighted walking lunges, 25/35lb dumbbells
Rest 3 minutes between rounds.

For every second each subsequent row is slower than the first, do 1 dumbbell thruster.