WOD: 9.3.13

“Greatness lies not in being strong, but in the right use of strength.”
~Henry Ward Beecher
34899505
 

Watch a video for this workout“Snatch”

Snatch
3-3-2-2-2-1-1-1-1-1 reps
For weight
 

Slow Motion Snatch Olympic WeightLifting

WOD: 9.2.13

Take

a

Deep

Breath

and

Enjoy

Your

Life

photo-4 copy

“Baseline From Hell”

5 Rounds, 3-min rest between rounds:
Run 400m
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

For Time

Kids Birthday Party Announcement!!!

Crossfit Invasion is proud to announce that we are now hosting kids birthday parties. Your Children love to run, jump, lift, and climb and CrossFit Invasion allows them to do ALL of this in a safe and structured way under the direct supervision of their CrossFit Kids coaches.

Our coaches have developed an hour program of CrossFit games and workouts to make your party one to remember! Following the WOD your kids will enjoy refreshments and cake.  Be sure to book your next birthday party with us!

Please visit out Webpage for all of the details!!!

 

WOD: 9.1.13

“Keep true to the dreams of thy youth.”
~Friedrich von Schiller
demotivational-posters-tragic1
 

GPP:

27-21-15-9 Reps for time of:

MedBall Cleans (20/14-pounds)

Tuck -ups

Push-ups

 

Competitor’s:

Kettlebell Long Cycle Π

The Kettlebell Long Cycle is a standard event of Kettlebell Sport with many variations that are contested with a running clock for 10 minutes. On this variation, at the beginning of the 10 minute bout, the athlete will clean 2 kettlebells to rack position, perform a push press to full lockout, bring the kettlebells back into rack position and perform a front squat, finishing with this one full cycle. Rx standards for the Long Cycle are simple yet incredibly demanding of both physical and mental toughness. The kettlebells are not to be droped to the floor until the 10 minute bout is over. The athlete can rest as long as needed with the kettlebells in any of three positions: Racked, overhead or held hanging below the the hips. If the kettlebells touch the floor before the 10 minute bout is over, the athlete will be disqualified.

CORE WOD- SUNDAY 9:00AM

HELLO EVERYONE,

WE WILL BE SCHEDULING A CORE WOD FOR THIS SUNDAY 9/1/13 STARTING AT 9:00AM.

YOU DO NOT HAVE TO REGISTER FOR THIS CLASS AND PLEASE FEEL FREE TO BRING A GUEST IF YOU LIKE.

SEE YOU TOMORROW,

MIKE

WOD: 8.31.13

“He that will not sail till all dangers are over must never put to sea.”
~Thomas Fuller
24968543

WOD:

4 Rounds of:

50 Sit-ups

40 One-Arm Kettlebell Swings

30 Box Jumps (24″/20″)

400m Run

 

One-Arm Swing Variations with Jeff Martone

INVADER GAMES…The Results are in… Everyone Had Fun!!!

Great Job to all of the athletes who participated today in “The Invader Games”  You should all be very proud of yourself!!!! Please view our Facebook Page for all of the pictures…

693

Keep Up The Hard Work,

Coach Mike and Coach S

WOD: 8.30.13

“A minute of perfection was worth the effort.  A moment was the most you could ever expect from perfection.”
~Chuck Palahniuk
photo-1
 
 

 WOD:

Run 800m

then 5 Rounds of:

5 Strict Press

10 Push Press

15 Push Jerks

then

Run 800m

 

Shoulder Press, Push Press, Push Jerk by Jason Khalipa

,

INVADER GAMES

LADIES AND GENTLEMAN, BOYS AND GIRLS AND CHILDREN OF ALL AGES,

THIS FRIDAY, OUR CF KIDS WILL BE TAKING PART IN THE FIRST EVER “INVADER GAMES” TO CELEBRATE THE END OF A WONDERFUL SUMMER PROGRAM.
THIS AMAZING EVENT WILL BE TAKING PLACE AT 10:00 AM AT THE FOREST LAKE ELEMENTARY SCHOOL FIELD.
WITH 5 MAJOR EVENTS PLANNED IT IS SURE TO BE AN EXCITING TIME FOR THESE ATHLETES TO SHOWCASE EVERYTHING THAT THEY HAVE LEARNED AND WORKED SO HARD FOR OVER THE SUMMER.
BE SURE TO CHECK BACK ON FRIDAY EVENING FOR THE HIGHLIGHTS AND PICTURES

 

WOD: 8.29.13

“Time is the fire in which we burn.
~Gene Roddenberry
photo
 

 GPP:

Watch a video for this workout“Cindy”

5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 minutes

 

Competitor’s:

“CANDY”

5 Rounds for time:
20 Pull-ups
40 Push-ups
60 Squats
For time

WOD: 8.28.13

People are just as happy as they make up their minds to be.

photo

 

Snatch Balance:

1-1-1-1-1

 

“Olympic Lifting Camp: Snatch Balance” with Coach Burgener

WOD:

4 Rounds, with one minute at each station of:

  • Front Squats (115/75-pounds)

  • Chest-to-Bar Pull-ups

  • Pistols

WOD: 8.27.13

“Oh, you hate your job?
Why didn’t you say so?
There’s a support group for that.
It’s called EVERYBODY, and they meet at the bar.”
~George Carlin
photo-1

“LEDESMA”

20 Minute AMRAP of:
5 Handstand Push-Ups*
10 Toes through Rings**
15 Medicine Ball Cleans, (20/14-pound)
As many rounds as possible
*substitute pike push-ups or push-ups
**substitute ring rows
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.

He is survived by his wife Sherry and sons Luciano and Elijo.
 

Medicine Ball Clean Demo