22JUN

Strength:
Snatch
3 x 3 power snatch then oh squats
5 x 1 snatch

Wod:
4 sets (5 min per set) *once you complete exercises rest until 5 minutes are up then begin next set
5 x power snatches (95#/65#)
10 x  bent over row (95#/65#)
6 x weighted step ups (24'/20') * bar on your back (95#/65#)
12 x over the bar burpees

21JUN

Strength:
Back squat 3 x 10 @ 85% 1 rm

Wod
Rest :)

20 jun

Sorry for the lack of updates lately.

20jun13
Strength
Back squat: 8x4 @ 80% 1RM

Wod
3rounds for time
5 x shoulder to over head (155/115)
10 box jumps (24'/20')
15 toes to bar
20 cal row

09JUN13

WOD
"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

I know that the CrossFit mentality often shuns the bench press movement and considers it a "bro" lift, but it does have alot of value to add to your overall fitness. This is a beauty of "constantly varied" mantra of CrossFit.

07JUN13

Exciting times for Castle CrossFit

We are in the process of ordering some shirts from Life as RX. More information to follow on pricing, design, availability.

We are also in the process of building a new gym.

We are also linked on the CrossFit Main Page :)

07JUN13

Strength
5X5 Back Squat

WOD:
3 Rounds For Time:
5 TGU per arm 1.5/1 pood
10 wall walksSee More

On Ramp Class

For anyone interested in CrossFit, Vulture CrossFit here on BAF is hosting an On Ramp Class this weekend. This is a great opportunity to learn about CrossFit, the principles behind it, and the movements. Read below for the information regarding time and place.

June 8-9 2013 1930-2130

CROSSFIT Fundamentals

SAT-SUN 1930-2130 8-9 June 2013

*All new people in classes are highly encouraged to attend this two day seminar*

*Saturday will be Crossfit theory, programming, and gymnastics, with and without medicine balls
 
*Sunday will be Journaling, Nutrition, Recovery, Competition and barbells, standard lifts (PP, PJ, SJ, SqC, DL, Th). 
 
Contact: steve_rombado@yahoo.com or ricky.j.irvin@gmail.com

04JUN13

04JUN13

This past Sunday we were able to knock out "Carse." It was a tough grueling WOD, but i am proud that everyone was able to grind it out and get through the work out. I feel like one of the great things about CrossFit is that it takes time to honor those whole are truely Heroes.

WOD:

EMOM
8 minutes
5 Deadlifts (80% of 1rm)
10 lateral over the bar jumps

WOD:
21-15-9
 Thrusters 95/65#
Box jumps (24/20)

Cashout
3 x 30 sec L-Holds

02JUN13

02JUN13

So the last time we tried doing Carse, we were disrupted by indirect fire. We are going to try it again today. Time to honor the fallen!

"Carse"

21-18-15-12-9-6-3 reps for time of:

95 pound Squat clean

Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

-Castle CrossFit