WOD: CrossFit Standard – “Kelly” 5 rounds for time of – Run 400 meters Box Jumps X 30′ – Men @ 24″, Women @ 20″ Wall Ball X 30 – Men @ 20# ball, Women @ 14# ball

Warm Up/Skillz and Drillz: Turkish Get Up X 10:00 WOD: As Many Rounds As Possible in 15:00 – Jerk X 5 – Men @ 115#, Women @ 75# Front Squat X 5 – same load Lateral Jumps over bar X 12 Push Up X 12

Anaerobic Endurance WOD: As many rounds as possible in 2 minutes of – Power Clean X 5 – Men @ 135#, Women @ 95# Shuttle Run X 10 meters (10 meters down, 10 meters back) Rest 1 minute, then repeat for a total of 5 cycles Score = total number of rounds complete + partial rounds. I love it when a workout leaves the entire class flat on their back.  […]

WOD: To be posted later today.

WOD: Starting each round 6 minutes apart, complete 5 rounds for reps of 1:00 Kettlebell/Dumbbell Swings – Men @ 50#, Women @ 35# 1:00 Burpees Run 400 meters Rest for remainder of 6:00 Score = total number of reps completed in all 5 rounds. Skillz and Drillz: Rope Climb practice for remainder of class. If you missed Chris’ live appearance on Fox 59 last Friday, click HERE to see the […]

Last weekend the CrossFit Games were streamed live, in HD, with minimal commercials.  The commercials aired were by far the coolest of anything I’ve seen (including Superbowl commercials), and I’m one who generally DESPISE commercials.  If you want to see any of the games action, you can still catch it by going HERE and looking through the archives.  Check out this promo for “What is CrossFit”, which was one of […]

Interested in a “Nutrition Bootcamp” or learning more about the Paleo and Zone lifestyle?  Email Chris – [email protected], or call: 317-213-0182. WOD: Work up to 1 rep max back squat. Rest 10:00, then – 5 rounds for time of: Burpee Box Jump X 5 – Men @ 24″, Women @ 20′ 1 Arm Kettlebell Snatch X 5 each arm – Men @ 50#, Women @ 35# Handstand Push Up X […]

WOD: Another CrossFit Classic “Fran” – For time, 21, 15, 9 reps of Thrusters – Men @ 95#, Women @ 65# Pull Up Remaining time will be “Open Gym” hours for you to work on skills and/or weaknesses. “Fran” time to beat?  Check out this “Firebreather”: A more “real world” example:

WOD: CrossFit Classic “Grace” For time – Clean and Jerk X 30 – Men @ 135#, Women @ 95 Rest 10:00 – then – for time:  Courtesy of PR Fitness Coach, Richard Stent 1 Push Up 1 Pull Up 2 Push Up 1 Pull Up 3 Push Up 1 Pull Up continue until you finish with 10 Push Ups, 1 Pull Up Any remaining time will be “open gym” to […]

Coach D is back!  Be careful what you wish for… Last call, y’all – If you want a PR Fitness T-Shirt or Ladies Tank Top, email me TODAY with your order – how many you want and what size: [email protected]  Price will range between $20-$25 depending on how many we order.  You do not have to pay until we have the final total for you. Warm Up: Sandbag Get Up […]