Archives


Monday – 160912

Sounds like a bunch of you have been out walking and running! And it looks like we’re going to have some awesome weather this week, so let’s amp it up!! Get out there and don’t forget to log your miles!…

Read More

Monday – 160815

Warmup Spealler Warmup CrossFit Warmup Strength Back Squat Find 3 RM WOD 21-15-9 Pull ups Thrusters 95/65 Ring dips

Read More

Friday – 160422

Dzenana Delic Didi, I’ve told you before, but when you started at the gym, you were not a super-high performer right out the gates. Your squat was as immature as they come, and your upper-body strength for the pullup and…

Read More

Saturday – 160402

Mike Zwiener For those who don’t know, Mike’s a regular at the 7pm class. He is kind of quiet and rather kind, and he has triceps as big as my quads. And you can bet your bippy if I post…

Read More

Friday – 160401

Shane Skowron CLICK HERE for other workouts created by Shane. CLICK HERE to see CrossFit 314 and CrossFit South City tackle Shane’s “Filthy 15 Miles” in 2013. Warmup Spealler Discuss Scaling Options Workout “October Breeze” Workout created by Shane Skowron…

Read More

Wednesday – 160210

Matt Tucker and the 5pm Class Tuck, I just saw that you posted a 7:13 for a 2k row over lunch. My Personal Best is a 7:17. While I clearly have mixed emotions over the situation, I just wanted to…

Read More

Thursday – 151224

Winter Formal – 2015 Jones will have the gym open from 6am to 10am tomorrow morning so that you can sneak in the little workout below before you eat your Christmas cookies and egg nog. Merry Christmas, Folks. Warmup Spealler…

Read More

Thursday – 151105

Frank Merz While the judging standard for the pullup is simply to get your whiskers just a hair over the bar, (pun intended), greater gains are made by pulling the bar all the way to your collar bone, or simply…

Read More

Monday – 151016

Warmup Spealler CFWU Strength Juggernaut – Deload Find 3RM Front Squat Compare to 150928 WOD “Kodiak Trail Run” 7 bear complex 135/95 14 ring dips 21 burpees Run 400 21 burpees 14 ring dips 7 bear complex 135/95 Rob 10:50rx

Read More

Wednesday – 150819

Warmup Spealler CFWU Gymnastic Skill/Strength Ring Dip Advanced: weighted 3-rep max Beginner: 5 sets of 10sec support hold WOD Run 400 21 Pull Ups Run 400 21 Push Ups Run 200 15 ring dips Run 200 15 Toes to Bar…

Read More