Month: December 2011


5 rounds of:

5 barbell biceps curls

10 bent-over rows

15 Romanian deadlifts

Rest as needed

3 max sets of ring rows

The goal for WTF is to pick a weight that will allow you to do all 30 reps of each round without putting the bar down. In almost all cases, the biceps curls will be the limiting factor, and your grip will be challenged. In the bent-over rows and Romanian deadlifts, focus on holding your back absolutely rigid.

The “W,” by the way, stands for “Weppler.”

Oly day: Snatch or clean

We’re going to build on last week’s Oly session by working on the snatch and clean.

Your coach will assign your sets, reps and loads based on what will give you the best tools to improve your form and numbers on the fastest lift in the world.

Remember: eliminating bad habits, improving form, and improving speed and technique with light loads will help you smash records when the bar is heavy. Pulling a medium load well is preferred to pulling a heavy load badly.

Finisher: Tabata Deuce



Start the New Year off right!

CrossFit 204 will be offering our January On-Ramp starting Jan. 9, 2011, at 8 p.m. The On-Ramp is six sessions with special dates and times for the holiday season.

Join us to learn all about how CrossFit can change your life!

The on-ramp program is used by various CrossFit gyms around the world as a way to integrate new people into the program. Unlike a traditional gym, we don’t just sign you up, hand you a towel and cut you loose among the machines. You are the machine, and we want you to know how to use it properly and safely.

In our six-class program, you will learn exactly what CrossFit is and why it works. We’ll teach you exactly how to perform all the movements you’ll need to find success in the gym. Don’t worry if you don’t know what a kettlebell is or how to do a barbell snatch. We’ll show you!

Some of the movements you will learn include several variations of the squat, as well as the press and the jerk, the deadlift, the clean and the snatch, the kipping pull-up, the kettlebell swing and much more. We’ll make sure you know what you’re doing and can perform all the movements safely and effectively. We believe mechanics and consistency come before intensity.

During on-ramp sessions, we’ll also slowly ease you into the intensity of CrossFit workouts to make sure you’re working at a challenging but appropriate level. You’ll work hard, but you will work at your level. You absolutely do not need to “train” to come to these classes. Whatever level you are at is fine, and if you are feeling intimidated, put your mind at ease: we will make you right at home!

Finally, on-ramp classes are a great way to meet other people who are learning the same things as you.

The On-Ramp is $157.50 (tax included) for six sessions, and you need to be at all six sessions for entrance to our group classes. You must make all six sessions.

If you would like to continue the program at the conclusion of the On-Ramp, you can purchase a monthly membership.

Here’s the schedule:

Session 1: Jan. 9, 8 p.m.

Session 2: Jan. 11, 8 p.m.

Session 3: Jan. 13, 8 p.m.

Session 4: Jan. 16, 8 p.m.

Session 5: Jan. 18, 8 p.m.

Session 6: Jan. 20, 8 p.m.

To register, sign up online here.

For more information, e-mail info@crossfit204.com.