Sunday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetconPartner Wod AMRAP 20 minutes Partner 1: 2 Rounds of Cindy Partner 2: Max Calorie Row Partner doing Cindy is the pacer. 2 Scores: Total Calories rowed and Total rounds of Cindy Cindy 5 Pullups 10 Pushups 15 Air...

Saturday WOD

CrossFit 201 – CrossFitView Public WhiteboardSmall (Time)3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click...

Pre- & Post-Workout Nutrition

You spend 1 hour of your day in a CrossFit class, the other 23 hours are spent outside the gym.  You work hard for that hour whether your goal is weight loss, building muscle, better body composition, or just general health.  That hour is very important in helping you...

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardDumb Bell Bench PressDB Bench Press 5 sets Every 2 minutes 8 Dumb Bell Bench Press + 8 Strict Pull ups *Use 25-30% of your 1 rep max bench in each hand.Metcon (Time)Time Cap: 10 3-6-9-12-9-6-3 Hang Squat Cleans...

Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardToes-To-BarEMOM 10 minutes Even minutes: :15 hollow hold + 5-10 toes to bar Odd minutes: :15 arch hold + 5-10 toes to bar *Maintain your kip, avoid double kipping between reps. *Double Kip = no rep 😉 *Scale to knees...