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Tuesday – 5/3/16

Unfortunately we’re having technical issues with the blog and won’t be sharing any photos today…sorry, we’ll get them posted tomorrow. Instead we have a spicy couplet of overhead squats and pull-ups, which we would of had even if we had the photos. So here’s a puppy video to make make up for it.

Workout of the Day

  • Overhead Squats
    • 5 x 3
    • 5 Sets, 3 Reps – Same Weight
  • 21-15-9 (10 Minute Cap)
    • Overhead Squats (95/65 lbs)
    • Pull-ups

BVN looking strong on his deadlifts.

Strongtown 9:30

A little rain wasn’t enough to hold down Suzie Q and the 9:30 class.


Kevan getting chest to deck at the bottom of his burpees.

Strongtown 6pm

The Strongtown 6pm working through their final round of double unders.



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Monday – 5/2/16

The new cycle of the Barbell WOD has been posted in the gym and online in the Facebook Barbell Club group. We received a lot of positive feedback about incorporating a bit of the programming into our weekly CrossFit programming.  I’m happy to say that we will be doing that again for this upcoming cycle and to mix it up a bit we will be alternating between Friday and Thursday. This is a 4 week cycle so we will be starting it this upcoming Friday and then repeating that day the following Thursday, after that we’ll go back to Friday and then finish out a on a Thursday. Previously we took a sampling of day 1 and this time we will be borrowing a bit of day 3 – Cleans and then Push Jerks.

Workout of the Day

  • Deadlift 
    • 5 x 3 
    • 5 Sets, 3 Reps – Same Weight
  • 3 Rounds of 3:00 Minutes
    • 1st Round
      • Run 200m
      • In the remaining time perform as many Overhead Walking Lunges (45/25 lbs) as possible.
    • 2nd Round
      • Run 200m
      • In the remaining time perform as many Push-ups as possible.
    • 3rd Round
      • Run 200m
      • In the remaining time perform as many Double-Unders as possible.
    • 3 Separate Scores
    • 30 Seconds rest beween rounds

Barry looking solid through his snatch complex.


Candice getting deep into her front squat.

Saturday 9AM

Saturday’s 9AM class heading out for their 800m run.

9AM Burpees

Matty and the 9AM working through their 1st round of 40 burpees.

Babington Wall Ball

Sir Ian breaking in the new wall-ball target.

Sophia, Kelly, Angela

Sophia, Kelly, and Angela during their pistol squats.


Courtney looking strong on her pull-ups.

Saturday 10AM

Saturday’s 10AM working through their wall-ball.

Holly & Jen

Holly & Jen during Sunday Funday’s – Teams of 3.







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Friday – 4/29/16

As promised – today we will be repeating our Barbell WOD Sampler that we did last Friday. The goal is to increase the weight on all your lifts by somewhere between 5 and 10 lbs. For anyone who’s been enjoying the Barbell WOD programming this is the last week of the current cycle. We have a new cycle will be posted in the gym and released online this Sunday.

Workout of the Day

Barbell WOD Day 1 Sampling (Repeat)

  • 2 Snatch Grip Deadlift + 1 Hang Snatch (squat)
    • 5 Sets @ 65% of 1RM Snatch
    • Add 5-10lbs from previous week for working sets
  • Front Squat
    • 1 x 3 @ 75% of 1RM Front Squat
    • 3 x 3 @ Lighter Weight
      • If Front Squat is over 265/175 drop weight 30# for 3 x 3
      • If Front Squat is under 265/175 drop weight 20# for 3 x 3
      • Add 5-10lbs from previous week for all working sets
  • Core Complex
    • 3 Sets of 
      • 10 Weighted Crunches / Sit-ups (weight behind head – feet anchored)
      • 20 Russian Twists – 10 each side (same weight from sit-ups)
      • 10 V-Ups
      • 1 Minute Plank Hold

Cliff making easy work of the 24″ box.

Strongtown 9:30

Q and the 9:30 working through their AMRAP.


Liam looking strong on his dips.

Cortney & Holly

Cortney & Holly during their wall-ball sit-ups.



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Thursday – 4/28/16

This past weekend was the Master’s Qualifier, it was basically an extended / condensed version of the Open that all the qualified athletes had to complete, including our Angela. As fate would have it this past weekend also happened to be the week that she had booked to go visit her son in California. It would have been easy to say oh well and hope for better luck next year. I give Ang a lot of credit for getting not just 1 or 2, but all 4 workouts done during her vacation. We owe a huge thank you to Coach Mike and EQ CrossFit opening their doors and letting us basically have free rein of their facility. Without their generosity I genuinely don’t know how she would have done the workouts.

Since she had to do all 4 workouts by Monday we were able to get workout #2 (max deadlift) and #3 (amrap – du, c2b, hpc) done back to back on Friday. Saturday morning she was back at the gym by 6AM to finish up the final events #1 (row, thrusters), and #4 (burpees, ohs, muscle-ups). She was 5 muscle-ups shy of finishing the 21 which was strong enough for 36th place and put her at #103 overall! Congratulations and absolutely amazing job Angela!

Workout of the Day

  • Weighted Ring Dips
    • 2-2-2-2-2
  • 12 Minute AMRAP
    • 18 Russian Kettlebell Swings (24/16 kg)
    • 12 Box Jumps (24/20″)
    • 8 Med Ball Sit-ups (20/14 lbs)
      • Rx1 = 16/12 kg
      • Rx3 = 32/24 kg

Jay doing a nice job of getting his elbows around the bar.


Gary, Kathy, Kristie working through their burpees.


Carmen catching the bar in the power position.

Strongtown 6pm

The 6pm class starting their minute of hang power cleans.



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Wednesday – 4/27/16

Workout of the Day

  • Hang Power Clean
    • 2-2-2-2-2
  • Fight Gone Bad Style – 3 Rounds for Max Reps at Each Station in 1 Minute
    • Hang Power Clean (135/95 lbs)
    • Lateral Bar Burpees
    • Rest
      • Rx1 = 115/75 lbs
      • Rx3 = 155/105 lbs

Jeff getting deep into the bottom.


Karen showing solid form on her back squat.

Strongtown 9:30

The 9:30 class starting their 2 rounds.

Brian & Hope

Biran & Hope working through their air squats.



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Tuesday – 4/2/16

Workout of the Day

  • Back Squat
    • 1-1-1-1-1
  • 2 Rounds
    • 50 Air Squats
    • 400m Run
Strongtown 9:30

The 9:30 class starting their 15 Minute AMRAP.


Rachie looking jacked & tan.


INK working through his double-unders.


Carlos doing a nice job of getting behind the bar on her kip.




4/23/16 – Saturday’s missing Whiteboard.

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Monday – 4/25/16

Workout of the Day

  • Skill Work
    • Toes to Bar
  • 15 Minute AMRAP
    • 50 Calorie Row
    • 5o Toes to Bar
    • 50 Double Unders
    • 50 Push Press (Empty bar)
    • 50 Front Squats (Empty bar)
      • Rx1 = 30 Reps of Each Movement
      • Rx3 = 75/55 lb Barbell

Saturday’s 9AM during Sisson


Liam going legless for his climbs.

Lou, Joe, & Angel

Lou (floating), Joe, and Angel during their 200m run.

Sunday Funday

Sunday Funday taking on Griff.


Backwards funning.





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