Monthly Archives: March 2013


Starting April 1st Fit 1 Crossfit is going to do an Intro to CrossFit class. This will be a beginners guide to CrossFit. CrossFit is for anyone and everyone and this class will show you that. This is the first special we have ever done. it will be a 2 for 1 special. You and a friend/family member can sign up and it will be $50 per person for the month of April. email me at

Class Schedule will be as followed:
Tuesday & Thursday 6:15pm
Saturday 11:00AM


March 25th, 2013

Strength: Bench Press

WOD 1: 5 rounds for Time
10 Bench Press 135/95
10 Ring Dips

WOD 2: 5 rounds for Time
20 Front Squats 75/55
20 tricep pull downs with Band

* After this workout everyone had T-Rex arms. Great class last night had around 20 people in the 6:15pm class. Great seeing everyone working hard.

March 11, 2013

Skill: Hand Stand Pushups, KTE, TTB

WOD 12.4 (modified) 15 minute Time Cap

150 Wall ball 20/14
90 double unders or 270 singles
30 HRP

Ab WOD: 50TTB, or KTE for Time

13.1 Recap

We had a fun day in the Gym on Saturday.  Had a lot of people competing for the first time.  Was fun to see people really working hard to get as many burpees and Snatches as possible. highlights:  Roy is 8th in the World in the Masters Division 55-59. Ann Glaze is 34th In Central East Francis (Irma) Swarn is 67th and Cheryl Frazier is 73rd in the 45-49  Cheri Gaul is 35th in Central East 50-54.  Everyone kicked ass.  Now onto 13.2


Skill: double unders.

WOD 1: DT 5 rounds for time
weight 155/105
12 DL
9 Hang Cleans
6 Push Press
WOD 2: 15 minute time cap to get 7 rounds
3 clapping push-ups
5 hand release push-ups
7 chest to deck push-ups
30 double unders, or 90 singles


WOD: 4 person teams. Complete
Weight is 75/55
150 front squats
150 overhead squats
150 back squats

Bar can never touch ground. 15 burpee penalty.

WOD 2: 2 minutes on 1 minute rest. Count total reps. Both teammates do the same movement.
Calorie row
Sled push
DL 135/95
Push Press 75/55