Workout of the Day

Life in Technicolor

WOD

A1) Deadlift 5 reps 4 sets 30sec rest
A2) Heavy Russian KB swing 12 reps unbroken 4 sets 3min rest

then
B1) Weighted Pullups 3-4 reps 4 sets 15 sec rest
B2) Med ball Situps 20 reps 20/14 4 sets 2min rest 

 

Read

Seven Deadly Sins and the Gym

New Deal

Much change afoot.  We have been refreshing the website, and hope you like some of the new photos. 

AND — Starting April 1st, Crossfit 214 will change its pricing — please read about it on the new pricing page by clicking here and be sure to check your email for a note about the founding members’ special. 

On topic, the Onramp starting this Monday March 21st is the last run at the $100 price.  All athletes who complete this Onramp will have the option of participating in founding members’ pricing.  As of Sunday morning, there are 2 spots left.  Get ’em while they’re hot!

WOD

Eat, drink, play in sun.
Some excellent programming on the way this week…

Turn Up The Lights

WOD

Skill Development: Speed and Agility

then

“The Tailpipe”

With a partner, alternate on the erg to complete three 250m rows each as fast as possible.  While your partner rows hold two KB’s in the rack position 1.5/1 pood.  

Reading

Gary Taubes Vs. Dr. Oz

Feelin’ It

Due to construction there will be NO NOON CLASS today.  

WOD

Snatch Grip Deadlift
3 sets, 3-4 reps
then
7 Rounds AQAP
10 Wallball
10 Pullups

Post loading and time to comments

Debate

High dose fish oil used over a long term causing oxidative damage?  May suggest we balance Omega 6 / Omega 3 by seriously restricting Omega 6 intake rather than overdosing on Omega 3.  Post thoughts to comments. 

Clinical study for your consideration

Mad Fast Trains

WOD

Skill Development: Kipping Pullup
then
5 Sets:
8 Heavy Power Cleans
10 Burpees

3min rest between sets

Reading

Move like your ancestors
Subtitle: Why cardio doesn’t work for weight loss

Life’s a Beach

WOD

Complete a full Tabata interval of the following exercises:

Box Jumps 20/14

Pushups

Situps

Squats

Take 60sec rest between each exercise

Under Orders

The ladies’ lifting shoes…

WOD

Front Squat
5-5-5-5
+
4 sets for total time:
15cal row
30 KBS 1.5/2 Pood

Rest 2 min between rounds

Check out Feb 14th in your logs for the last time we did Front Squat strength sets

Nutrition

Carbs cause heart attacks.

Bounce Up

We will be OPEN tomorrow morning for both our 10am free class and our regular 11am members class.  Come in and get your workout in before the St. Patty’s day festivities!  

WOD

AQAP
21-15-9
Thrusters 95/65
Burpees

More Cool Stuff to Read

High Intensity Exercise and Fat Loss

 

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ROMWOD - Optimize Your Range of Motion
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