Location & Contact Get Started Det Phys Ed Events

10 30 16

5 Reasons Why Wall Balls Are Awesome

6 rounds of:
Partner A: plank hold
Partner B: 25 ball slams

every 1:00 on the 1:00 for 20:00 complete:
1st minute: partner A: 20 double unders /partner B: 20 sit-ups.
Then swap for the second minute, etc.




10 29 16


Schedule Reminder:
Box will be closed on Monday 10 – 31 – 16

If you are available to assist tomorrow, there will be a Moving WOD immediately following the 10 a.m. class.  



10 28 10

Does fat affect your brain? Study finds obese have less grey and white matter in key areas

1 round or time of:
1000 meter row
50 wall ball shots
50 box jumps
750 meter row
35 wall ball shots
35 box jumps
500 meter row
25 wall ball shots
25 box jumps
*20lb/14lb ball and a 24″/20″ box.



10 27 16

A Burger And A Shake, Nothing Else All Day – Gain 50 Pounds A Year!

as many reps as possible in 10:00 of:
muscle ups

as many rounds as possible in 10:00 of:
20 sit ups 
5 squat cleans 



10 26 16

This woman just got very real about how under-eating impacted her fitness goals, and it’s totally eye-opening

2 rounds of:
400 meter jog
2:00 of active mobility

as many rounds and reps as possible in 25:00 of:
10 front squats
10 burpee box jumps
25 sit ups @ load

20:00 – 30:00 of mobility:
6:00 – 8:00 upper extremities
6:00 – 8:00 thoracic
12:00 – 14:00 lower extremities



10 25 16

What’s the Most Challenging Gymnastics Event, According to Physics?

3 rounds of:
5 bench press
5 bulgarian lunges

4 rounds of:
8 hang power cleans
8 shoulder presses
8 front rack reverse lunges




10 24 16

How To Arrange Your Workout For Maximum Muscle Growth

3 rounds of:
5 pull ups
10 sit ups
15 squats

4 rounds of:
8 back squats
8 single arm alternating dumbbell bench presses

10 – 5 – 3 – 1 – 1 – 1 – 3 – 5 – 10 reps of:
dead lifts
toe to bars
burpees over the bar

Hello CrossFit BMW family,

I have some news to share regarding our facilities. CrossFit BMW will be moving from our location on Cass Avenue, our last day will be Sunday, October 30th. There will not be any classes on Monday, October 31st, but a wod will be posted on the website that can be done at home. I am still in the process of finalizing the new location, but during this transition I will be training at a temporary location beginning on Tuesday, November 1st. The temporary location will be at the Russell Industrial Center, 1600 Clay St., suite 137. From Clay St., you will turn right to enter the Russell Industrial Center, make the very first right you can, follow it toward the end, look for the entry door 137 and park around there.

While I would have preferred to maintain our current location until the new box is fully functional, this was not an option. Without going into the details, I was basically put in a position where the choices were to significantly increase membership dues, or to find a new location. Rather than significantly increasing membership, I opted to find a new location. Please know this decision was not made lightly and my goal is to continue to offer you the training you are accustomed to at a facility that is the equivalent of, or superior to our current facilities.

Since our temporary location will be smaller than the current box, we will be adding a few extra classes to accommodate class size. We will also be asking that all members register for the classes they plan to attend to ensure there is enough space for effective, and safe, training. I will be sending a separate email with registration instruction over the next few days. Additionally, I will actively post updates on the website and our Facebook page when there is news to share.

If you are able to assist, we will have a Moving WOD after the workout on Sunday, October 30th. Pizza and beverages will be provided. Please remove any personal items from your lockers by Sunday.

Your loyal business and support is one of the main reasons I love what I do. The sense of community and family that our box has generated is something that I place extreme value in and is something I will strive to maintain and grow. Please know that I am grateful for your understanding and flexibility during this time of transition. If you have any questions or concerns regarding the temporary location or membership, do not hesitate to contact me at Thank you for being a part of the Crossfit BMW family.

Coach Jarrod


10 23 16

Hamstring Flexibility – 6 Tips to Loosen Tight Hamstrings

What is a Fartlek Run?

Fartlek Workouts are not only fun to say out loud, but they’re fun to run. Fartlek is Swedish for “speed play,” and that is exactly what it’s all about. Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun in a group setting as you can alternate the leader and mix up the pace and time. And in doing so, you reap the mental benefits of being pushed by your buddies through an unpredictable workout. The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace.
Read more by Coach Jenny:rw

What is a Indian Run?

An indian run, adopted from Native America Indian Warrior training and used widely for conditioning by military, athletic teams and weekend warriors is when a group jogs in a single file line and the last person in line sprints to the front. When that person gets there, the next person at the end of the line sprints to the front of the line. This continues until the first person in line sprints from the back of the line and returns to the front again.

3 rounds:

3 minutes of running
3 minutes of rest

Partner wod:
2:00 max rep box jumps/ forward plank
1:00 rest
2:00 max rep hands off push ups/v-sit
1:00 rest
2:00 max rep supine pull ups/hand stand hold
1:00 rest
2:00 max rep push press @ 85/55 /mountain climbers
1:00 rest
2:00 max rep kettlebell swings @ 24kg/16kg; santa cruz/ side plank
2:00 rest
2 rounds for total reps





10 22 16


10 21 16

Conjectural Fatigue: High-Repetition Weightlifting

as many rounds as possible in 40 minutes of:
500 meter row
100 double unders


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