Posted by Nick on Feb 27, 2014 in Blog | 0 comments
As we continue to grow some of our classes are becoming too large for individualization and safety. Therefore we are placing a cap of 12 athletes per weekday class. We feel with this number of athletes we can still provide attention to detail in safe and controlled environment. Athletes are encouraged to pre register for your class times by clicking here. If you do not pre register for class the remaining spaces will be filled on a first come first served basis.
We thank you for making CrossFit56 a success! We are currently working on ways to expand our gym, class times, and beginners program.
Posted by Nick on Feb 25, 2014 in Blog | 0 comments
During the next 5 Saturdays we will be judging the athletes entered in the 2014 CrossFit Open during open gym hours (9:30-10:30). You are welcome to come watch and cheer on the athletes but we will not be coaching any class during this time. Everybody is welcome and encouraged to sign up and participate in the open!
All athletes participation in the open make sure you sign up as an Crossfit56 athlete before the deadline on Thursday. Bring your phone or some sort of recording device to record your workout. If you make regionals you will be required to show at least one video of your workout chosen randomly. If Saturday judging does not work for you please get a hold of us to set up another time.
Posted by Nick on Mar 7, 2014 in WOD | 0 comments
Good Luck Open Athletes!
power hang snatch
Posted by Nick on Mar 5, 2014 in WOD | 0 comments
odd 6-8 ttb
even – 6-8 ring dips
Posted by Nick on Mar 4, 2014 in WOD | 0 comments
5 x 5 sdlhp work to heavy 5
row 1000m for time
5 min rest then
3 rounds of
10push press 135/95
10 burpee box jumps
Posted by Nick on Feb 27, 2014 in WOD | 0 comments
The Open is Upon Us!! Good luck everyone!
4 x 5 push press ahap
pull up review
10 kb burpees 53/35
10 c2b pull up
10 kb thrusters
10 box jumps 24/20
Posted by Nick on Feb 25, 2014 in WOD | 0 comments
5 x 5 pendlay row ahap
finish each set with 5 barbell roll outs
8 rounds each
power cleans @50%1rm