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Tues WOD 3/31/16

3/31/2015

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STRENGTH:  Squat Cleans

WOD:  18 min AMRAP
2 Deadlifts  225/155
1 Round of 'Cindy'
   5 Pull-ups
   10 Push-ups
   15 Air Squats
**Increase Deadlifts by 2 reps each round**
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REMINDERS!!!  
Eatology will be at the box from 5:30 til 7 pm.  They will be sampling food,  talking about nutrition, and selling meals!  They will have some great offers!  
NO COMP CLASS today!  It is being rescheduled to Wednesday for this week only!! 

Congrats to everyone that completed the CrossFit Open 2015!!  Everyone did a great job!  Way to challenge yourselves!  Congrats to Gabe finished in 1st overall for out box!!  
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Tues 3/31/15 Eatology @ 5:30 pm

3/31/2015

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Eatology will be visiting the box tomorrow, Tuesday @ 5:30 pm. 
They will be here to sample food, talk about nutrition and selling pre-made meals!  

Make sure you come by and say hello ans stock up on some healthy meals for your freezer!!  
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Mon WOD 3/30/15

3/30/2015

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Core: 100 Sit-ups, weighted, for time

WOD:  CrossFit Open 15.5, sorta
Hint: Bring your running shoes! 
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Fri 3/27/15

3/26/2015

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ENDURANCE: 1000 m Row for time

WOD:  5 min AMRAP
15 Sit-ups
5 Push Press
- 3 min rest-
5 min AMRAP
10 T2B
10 Back Squats
- 3 min rest -
5 min AMRAP
5 C2B
15 Air Squats

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Thurs WOD 3/26/15

3/26/2015

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STRENGTH:  Deadlift
Every 90 sec, 5 unbroken reps

WOD: 3 Rounds

20 Box Jumps
15 Bar Burpees
10 Power Cleans 135/95#
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Wed WOD 3/25/15

3/25/2015

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TABATA: 
Plank
Hollow Holds


Partner WOD:  20 min AMRAP
A: 300 m Run
B: 21 - 15 - 9 
Front Squats 115/75#
KB Swings 53/35#
Push-ups
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Tues WOD 3/24/15

3/24/2015

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STRENGTH/Skill:  Snatch 
Advanced: Squat Snatch

WOD:  'Julia'  
40 Wall Balls
30 Floor Wipers
20 Snatches 
10 Burpees
20 Snatches
30 Floor Wipers
40 Wall Balls
We want to wish the best of luck to one of our favorite trainers, Julia!  Today will be her last day and the box.  We have enjoyed having her apart of our box and family!!   
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Mon WOD 3/23/15

3/23/2015

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ENDURANCE:  4 Rounds
400 m Run
-1 min rest-

WOD:  8 min AMRAP


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Fri WOD 3/20/15

3/20/2015

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STRENGTH:  Deadlift
Work up to 90%,  4 x 1 

WOD:  15 min AMRAP
400 m Run
 -then in remaining time-
15 Sit-ups
10 Pull-ups
5 Shoulder to OH 135/95#
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One-on-One Beginner sessions available! 

3/20/2015

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NEW!!  CrossFit is now offering one-on-one On Ramp Classes.  If you are wanting to start CrossFit but are extremely nervous, you can schedule one-on-one sessions with a CrossFit Level 2 trainer to complete a CrossFit On Ramp course to get you ready to enter a regular class.  Contact us for details!!  
Hourly personal training rates will apply.  Group sessions also available!  
Send email to CrossFitTorch@hotmail.com
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Thurs WOD 3/19/15

3/19/2015

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STRENGTH:  Back Squats
8 × 2 @70%

WOD:  5 Rounds
10 Power Cleans 135/95#
10 Alt. Pistols
10 HSPU

***There will be NO 6:30 or 7:30 pm class!!!  
***Self Defense class starts at 7 pm.  Friends & family welcome!  
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Self Defense Class Coming!!  

3/19/2015

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We are glad to announce that we will have a 
Krav Maga Self defense class on: 
Thurs, from 7 pm to 9 pm.  
The cost will be $15 a person, due before the day of the class.  Sign- up sheet going up this week!  
Members, Friends, & family welcome to attend!  
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Wed WOD 3/18/15

3/18/2015

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STRENGTH:  Split Jerk
7 x 2 @ 75%

WOD:  21 - 15 - 9
KB Swings 53/35#
Box Jumps 24/20"
KB SDHP
50 D. U. after each round (2:1) 
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Tues WOD 3/17/15

3/17/2015

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STRENGTH:  HSPU
5 x 5 x 5 x 5

WOD: For Time:  
3 Rounds

200 m weighted Run  25/15
3 Squat Cleans 165/115#
17 Deadlifts 165/115#
15 Push ups
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Mon WOD 3/16/15

3/16/2015

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Endurance: For Time
400 m Run
20 Burpees
400 m Run

WOD:  15.3
14 min AMRAP

7 Muscle-ups (7 C2B & 7 Dips)
50 Wall Balls 20/14
100 D.U. (2:1)


***Thursday 7-9 pm- Self Defense class, make sure you sign up!  $15 a person!  Friends, family & guest welcome!
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Fri WOD 3/13/15

3/13/2015

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STRENGTH:  EMOM x 7 min
3 Ground to OH

WOD:  For Time:
1 K Row
50 Wall Balls
50 Alt DB Snatches 45/35#
50 Sit-ups
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Challenge Winner!!!  

3/13/2015

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Congrats to our Nutrition winner, Kelci!!!  
Kelci lost 22.9% of her starting BMI,  10 pounds of body fat!!  
Roland lost 21.1% of his starting BMI.
Charlie lost 11.5% was took his BMI to 10.3%.
Yaressi lost 10.&%, and lost almost 8 pounds of fat!  
Gabe lost 10% and took his BMI down to 9.9%.  
Frank C lost 9.9%, Smirna lost 9.1%, Melinda lost 9.1%.  
Best BMI goes to Bret with 9%.  


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Body Analytics will be back Sat, May 30, 2015, mark you calenders now!!  
They will return again on Sat, Aug 29 & Sat, Dec 7, 2015!  
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Thurs WOD 3/12/15

3/12/2015

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STRENGTH: Deadlift
5 - 5 - 5 - 5 - 5 

WOD:  For Time
100 D.U. (2:1)
-then-
3 Rounds
20 Front Rack Lunges 115/75#
15 Pull-ups
20 Push ups
-then-
100 D.U. (2:1) 
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Wed WOD 3/11/15

3/11/2015

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WOD:  For Time: 
21 - 15 - 9 
Push Press 95/65#
Box Jumps 24/20"
KB Swings 53/35#
**400 m Run after each round

**This Saturday, the box will be CLOSED!
Register for the San Jacinto Fun Run!
Events:  1K, 5K, or 10K
REGISTER HERE!!
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Tues WOD 3/10/15

3/10/2015

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Strength: Front Squats
2 min M.E.  135/95 (95/65)

- 2 min rest -

WOD:  
AMRAP 6 Minutes
6 Power Clean 135/95 (95/65)
6 Bar Over Burpees
- 2 min rest- 
AMRAP 6 Minutes
6 Power Clean 135/95 (95/65)
6 Bar Over Burpees
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