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
Wednesday, October 14, 2009
Tuesday, October 13, 2009
Monday, October 12, 2009
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!!
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!!
Friday, October 9, 2009
Thursday, October 8, 2009
Wednesday, October 7, 2009
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!!
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!!
Tuesday, October 6, 2009
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.
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.
Monday, October 5, 2009
Sunday, October 4, 2009
Saturday, October 3, 2009
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
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
Friday, October 2, 2009
Wednesday, September 30, 2009
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.
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.
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