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Next On Ramp Class!

Date:

Mon, Tues, Thurs: 4/5/10 - 4/29/10

Time:

7pm - 8pm

Are you ready to start training at CrossFit Epic?  The On Ramp class is our beginner's course which is specifically designed to prepare individuals who are new to the CrossFit movements for our ongoing group CrossFit classes.

Space is limited, Sign up NOW!

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Latest Comments

Sledge, Run
slege, run
BS-103-108-113 WOD:6:17 w/8lb hammer
Monday March 08, 2010 More...
By sddodson

Sledge, Run
Sledge, Run
15 swings, 200 meters - 5:49
Monday March 08, 2010 More...
By lcookman

Sledge, Run
Sledge, Run
BS: 170-180-190 WOD: 5:14
Monday March 08, 2010 More...
By DDeyak

Sledge, Run
BS-KBs-Running!
BS: 205-220-235 WOD: 6:22 Subbed...
Sunday March 07, 2010 More...
By Matt M

row, jump, extend
Almost killed me
DL: 160, 170, 185 WOD: 13:28
Saturday March 06, 2010 More...
By rjm328

Shirts


CrossFit Games Widget

Operation Phoenix Widget

Power Cleans and Split Jerks
on Tuesday March 09, 2010

Power Cleans 3-3-3-3-3

Split Jerks 3-3-3-3-3

Ab Wheel 3 x 5

Side Planks 2 x :30seconds (each side)

post loads to comments

 

Study: Women who drink moderately tend to gain less weight in midlife - LA Times

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Sledge, Run
on Monday March 08, 2010

Strength: Back Squat 5-5-5 (75/80/85%)

WOD: for time

4 rounds

15 Sledgehammer strikes (demo)

200m Run

post loads and times to comments

 

CAN LIFTING WEIGHTS MAKE YOU THINNER?

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Split Jumps, Jumping Sit Ups
on Friday March 05, 2010


Strength: Back Squat 5-5-5 (60/65/70%)

Press 5-5-5 (60/65/70%)

WOD: AMRAP in 3 minutes x 3

10 Split Jumps (demo)

10 Jumping Sit ups (demo)

rest 1 minute between rounds

post loads and total rounds completed to comments

 

 

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One last teaser of the film being shown Sat night!

***GYM NEWS***

New class added!  4pm Class on Friday starts TODAY!  We are aware that the weekend starts early for many so we thought we would test out a 4pm class on Friday! "Now I can do CrossFit and Happy Hour on Fridays!" - Rob


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Mobility
on Thursday March 04, 2010

400m run

trunk twists/arm swings/straight+bent leg swing x 8

skin the cats x 5

side planks 4 x :15 seconds

supermans 3 x 10 (demo)

shoulder bridges 3 x 5 (demo)

post notes to comments

 

***GYM NEWS***

New class added!  4pm Class on Friday starts tomorrow!  We are aware that the weekend starts early for many so we thought we would test out a 4pm class on Friday!

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"Chelsea"
on Wednesday March 03, 2010

Strength: TGU 3 x 3 (each arm)

WOD: "Chelsea"

5 Pull Ups

10 Push Ups

15 Air Squats

post completed rounds

Complete 1 set in a minute, on the minute for 30 minutes.

If you do not finish the set within the minute, rest till the start of the next minute.

Maximum score= 30.  If you run over on 1 set, max score=29...

Back by popular demand, Bench Mark Wednesday!  Thank your friends!

Hand Care!!!

I've Got To Hand It To You (part one) - CrossFit Virtuosity

I've Got To Hand It To You (part two) - CrossFit Virtuosity

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row, jump, extend
on Tuesday March 02, 2010


Strength: Deadlift 5-5-5 (60/65/70%)

WOD: for time:

3 rounds

500m Row

20 Box Jumps (24/20")

20 Reverse Hyper Extensions (demo)

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Toxic Waters- NY Times

 

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Group Therapy and Movie Night...Saturday March 6th, 7pm!

Sara and Jeremy will be hosting a social evening at their home on Saturday March 6th for all friends and family members of CrossFit Epic.  The film on the screen will be Every Second Counts, the therapy will come from the food and drinks you share with good friends.  Please bring your favorite beverage and a snack to share.  RSVP on the back board, map/directions may be found at the gym

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Bear Complex
on Monday March 01, 2010

Strength: Weighted Pull Ups 3 x 5

WOD: Bear Complex (demo [wmv] [mov])

You have 5 rounds to find your max weight at:

Power clean
Front squat
Push press
Back squat
Push press

These exercises must be done in succession without putting
the bar down for seven times through the sequence.

Contact with the floor must be touch and go during sequences.

Rest anywhere but the floor!

compare results to 090729

Post loads for each of the five rounds to comments.

 

Bears and hockey, both good finds north of the border! Photo thanks to Jeff Greenwood


Group Therapy and Movie Night...Saturday March 6th, 7pm!

Sara and Jeremy will be hosting a social evening at their home on Saturday March 6th for all friends and family members of CrossFit Epic.  The film on the screen will be Every Second Counts, the therapy will come from the food and drinks you share with good friends.  Please bring your favorite beverage and a snack to share.  RSVP on the back board, along with map/directions at the gym.

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Sit ups, DU's, Lunges, Burpees, Sit ups
on Friday February 26, 2010

Strength: Back Squat 5 - 3 - 1 (85%-90%-95%)

WOD: for time

50 Sit ups

50 Double Unders (substitute 8:1 singles. = 400 singles)

50 Sit ups

50 Walking Lunges (count each step)

50 Sit ups

50 Burpees

50 Sit ups

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The KB
on Thursday February 25, 2010

Hand Stand Hold- Accumulate 2 minutes

KB Windmill- 3 x 5 (demo)

KB  Pistols- 3 x 5 (each leg) (demo)

KB Power Swing- 3 x 25 (demo)

Planks- 3 attempts at max hold for time

post notes, loads and times to comments

 

 

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Bench Press, Ring Dips
on Wednesday February 24, 2010

Strength: Deadlift 5 - 3 - 1 (85%-90%-95%)  If you do not have a 1RM find it today.

WOD: for time

21 - 15 - 9

Bench Press (75% of 1RM)

Ring Dips

Post loads and time to comments

Kevin Pearce was featured in a piece by Tom Brokaw Monday night during Olympic coverage.  Click here for the official NBC footage, or view the you tube version below.  What an inspiring family!

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