Blog Archives

Tues WOD 3/31/16

3/31/2015

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**

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!!

Tues 3/31/15 Eatology @ 5:30 pm

3/31/2015

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!!

Mon WOD 3/30/15

3/30/2015

Core: 100 Sit-ups, weighted, for time

WOD: CrossFit Open 15.5, sorta
Hint: Bring your running shoes!

Fri 3/27/15

3/26/2015

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

Thurs WOD 3/26/15

3/26/2015

STRENGTH: Deadlift
Every 90 sec, 5 unbroken reps

WOD: 3 Rounds
20 Box Jumps
15 Bar Burpees
10 Power Cleans 135/95#

Wed WOD 3/25/15

3/25/2015

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

Tues WOD 3/24/15

3/24/2015

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!!

Mon WOD 3/23/15

3/23/2015

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

WOD: 8 min AMRAP

Fri WOD 3/20/15

3/20/2015

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#

One-on-One Beginner sessions available!

3/20/2015

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

Thurs WOD 3/19/15

3/19/2015

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!

Self Defense Class Coming!!

3/19/2015

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!

Wed WOD 3/18/15

3/18/2015

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)

Tues WOD 3/17/15

3/17/2015

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

Mon WOD 3/16/15

3/16/2015

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!

Fri WOD 3/13/15

3/13/2015

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

Challenge Winner!!!

3/13/2015

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%.

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!

Thurs WOD 3/12/15

3/12/2015

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)

Wed WOD 3/11/15

3/11/2015

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!!

Tues WOD 3/10/15

3/10/2015

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