Doc is always “on-call”. 🙂  2015 CrossFit Games registration is open @ games.crossfit.com  Team Name: Ape Nation   Skill: Practice 15 minutes on: Pistol Progressions 1, 2, 3, 4 and Straddle Jump to HS One-leg Tuck Jump to HS   For Quality   Conditioning: Row 1000m for time   …rest 3 minutes, then perform 3 rounds for time...Read More

 2015 CrossFit Games registration is open @ games.crossfit.com  Team Name: Ape Nation   Strength: Back Squats 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: “Victory After Party” 7 Handstand Push-ups 7 Deadlifts (95/65) 7 Pull-ups 7 Cleans (95/65) 7 Burpees...Read More

2015 CrossFit Games registration is open @ games.crossfit.com  Team Name: Ape Nation   Strength: Shoulder Press 5   reps at 70% 1RM 3   reps at 80% 1+ reps at 90%   For Max Reps at 90%   Conditioning: “Three ways to die” WOD 1: 15-12-9 rep rounds of: Wall-Ball Shots Burpees   …Rest 2...Read More

2015 CrossFit Games registration is open @ games.crossfit.com  Team Name: Ape Nation   Skill: Practice for 10:00 21 Single Jump Rope 7 Pause Overhead Squats (45/33) 15 Double Unders 5 Handstand Holds (10 seconds)   3 rounds for quality   Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that...Read More

“Sometimes prayer is all you got.” 🙂 2015 CrossFit Games registration is open @ games.crossfit.com  Team Name: Ape Nation   Strength: Hang Squat Cleans 2-2-2-2-2   For max weight   Conditioning: Against a 4:00 clock Perform 3 rounds of: 15 Power Snatches (75/55) 10 Bar-Facing-Burpees   If athlete completes all three rounds in less than...Read More

2015 CrossFit Games registration is open @ games.crossfit.com   Conditioning: Part 1: Perform 5 rounds for time of (6 minute cap): 30 Double Unders 15 Shoulder-2-Overhead (95/63)   …Rest 1 minute   Part 2: Perform 2-4-6-8-10-12 rep rounds of (6 minute cap): Alternating Kettlebell Snatch (45/25) Knees-2-Elbows   …Rest 1 minute   Part 3: Perform...Read More

  Skill: “Shin Killers” Box Jump 1- rep max height 1-rep max broad jump to box (20/16″)   Conditioning: Row 300m 21 Burpees 12 Double Kettlebell Thrusters (53/35)   3 rounds   …Rest 3 minutes   5 Strict Handstand Push-ups 10 Ground-2-Overhead (95/63) 50 Double Unders   3 rounds   For Time   Mobility: 5...Read More

  Conditioning: Partner WOD “3 Light Lovely Ladies” “Fran” 21-15-9 rep rounds: Thrusters (85/55) Pull-ups   …Rest 3 minutes   “Grace” 30 Clean and Jerks (95/55)   …Rest 3 minutes   “Isabel” 30 Snatches (95/55)     For Total WOD Time (Total time – 6 minutes of rest) Instructions: This is a partner WOD. Do...Read More

  Skill: Handstand Shoulder Stacking Over-stacked, Under-stacked, Stacked   10 rounds (slow) for quality   Conditioning: Partner WOD* 20 Alternating KB Snatches (53/35) 10 Box Overs (30/24″) 200m Row Sprint   6 rounds for time Partners alternate rounds   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side    ...Read More

Holiday Hours: Classes will be 0900 and 1200 only   Strength: Clean Series Jump shrug, Power Clean, Hang Squat Clean, Split Jerk 1-1-1-1-1   For Max Load   Conditioning: 100 Double Under Buy-in …then 9-6-3 rep rounds of: Muscle-ups Thrusters (115/83)   For Time   Flexibility: Wrist stretches – 1:00/each direction Handstand Hold with fingers on...Read More