Warm up Coach Warm up Workout 5 Power Clean 225/175# 5 Box jumps 24/20″ 200m run w/ wall ball 20/14# 10 Min AMRAP  

No classes or Yoga… We will be at Carl Levin park hanging out. Bring your kids and friends to meet your CrossFit family! Remember no booze!!!!!! It’s a family affair for the children. See you at 2:30

Warm Up 10 KB dead lifts 79/53# 10 Pull ups 200M run 2 RNFT Workout 9 Min AMRAP 10 Front Squats 185/135# 10 Overhead Squats 10 Alternating pistols Cash out 20 Chest to bars  

Warm up 200m run 10m high knee 10m butt kicks 10 pul ups 2 RNFT   Workout do 5 reps of each counting all 5 as 1 total. So if I do not complete 5 unbroken I must start over that set of reps. 5 ea. Push Press 95/65# Hand stand push ups Chest to (more…)

12-15-9 Push Press 115#/65# Wall Balls 20/14 Double Unders   CASH OUT 20 BURPEES   Remember new classes posted on gyms twitter feed on the website. after noon classes 5:30, 6:30, 7:30  

Warm up 200M run 5 DL @ 50% 10 Kettle Bell Swings 53/35# 2 RNFT   Workout 5 Dead Lifts 315/225# 10 Pull ups 15 Box Jumps 24/40 4 Rounds for time!   Kids schedule will change starting next week Monday I will post the schedule Sunday…

Friday there will only be 5AM and 9AM and no Sat classes. Coach Ben will be heading to DFW for the TBM. See you there please come and show support it will be held at GSX CrossFit in Ft Worth Texas. Also if you need a hotel please contact Coach Ben for the reservations he (more…)

50 Air Squats 50 AB mats 400M Run Work your way down to 40 with a 400M run in between sets!    

Skill Clean & Jerk WOD “Grace” clean & jerk 95/135 30 reps for time  

Dead lift 1-1-1-1 WOD 4RFT 15 Kettle Bell Swings ( 35/70) 15 Double Unders (singles multiply by 3 and add 5 minutes to your time) 200M Sprint Cash out 400M Run Post time to Beyond the white board. Sign up for you class on the website!!!  JUNE 16th (FGB) CrossFit for Hope ask Coach Ben (more…)

1 Minute per station 3 Rounds Row OH Lunges with Plate 10/20K Slam balls Toes to bar 1 Minute rest

There is a thin line between hard ass and being just plain old’ stubborn about excercise. We all want to be the next Rich and Annie. Thing is they also recover and eat well. Here is a fact if you half ass a workout you just wasted your time. If you do not go hard (more…)

Success comes in many different languages. How would you determine your success. Here in our BOX we TRAIN thats how we do it!  Here is a story you will want to share….get inspired and DO WORK! Athlete of the month of May 2012 My CrossFit Awakening. By : Aj Flores CrossFit Beyond Limits Athlete of (more…)

You wake up and do your everyday routine. Maybe a cup of coffee, jog a mile, ruck 12 miles, do a pack run at your local park, or  go to your local CrossFit box and get your WOD (workout of the day) on. What ever you do, do it 100%. We were all told when (more…)

We make fun of certain fitness regimens like zumba, the all mighty P90x, and many other things aside from CrossFit. You brag to your friends and family that you have found this so called “CULT!” You tell everyone you cross that their workout is our warm-up. Then you get into a pissing contest who is (more…)

It happens everyday Look everyone wants to be first place. When a workout is posted you think many things. Like how am I going to get through FRAN should I go fast or pace it out. Do what you do just do not F$#%ng cheat yourselves but mis-counting and not go low on your squat. (more…)

Good job on the 80′s Workout this weekend. There are a few things going on we have to beat all the other CrossFit gyms in our area for raising money for the CrossFit Hope for Scott and White Hospital childrens hospital so lets start donating. Coach Ben will be taking Cash and Checks… Lets beat (more…)

WOD 20 Min AMRAP 10 BJ 10 Wall Ball 10 GTO 10 Ball Slams 10 Squats 10 Push Ups 10 Tuck Jumps 10 Burpees 400m run w/med ball

4 RFT 800m Run 20 Squats 20 Wall balls 20 Double unders (or 5 times singles)

10 Pull ups 200M Barbell carry 65/95 10 Thrusters 65/95 3RFT

Happy Birthday Moffett “Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate This WOD will be done by all military personell ONLY Regular athlete WOD 9-7-5 Muscle ups or Transitions (more…)

Our box shirts will be available for a discount price from today until Friday for 22.00! When they arrive it will be 25.00 each! So bring your cash in and order it before Friday….

5 Rounds for Time 10 Wall Climbs 10 Hand stand push ups 10 Jumps squats   If you are doing the games WOD you will do it apart from the class. CrossFit Games 12.3 Workout 15 Box Jumps ( Male 24″ – Females – 20″) 12 Push press ( Males 115# – Female 75#) 9 (more…)

We will do one full Tabata round for each excersise Push ups Pull ups Squats Balls slams Wall Balls Sit ups   Do not forget to sign uf for the Spartan Race in May team “CrossFit Beyond Limits”

Clean and Jerk 5-5-5 We will find a 5 rep max This is only a strength day bring your weightlifting shoes and tube socks. Lets get it!

15- Squat Cleans 15 – Front Squats 15 – Over Head Squats 50 – Double Unders   Shirts will be picked up Friday and dont forget to support the CFBL athletes at the Metro Dash this Weekend. Let Coach know which scores you want updated on the scoreboard for WOD 1. See everyone tomorrow!

Strength Power-Clean 5×3 WOD 5-RNDS -From the Hang 3 Power Snatches 3 Snatch Pulls 3 Power Snatches Note: *Do not drop the weight, do not set it down. *If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty. *Rest 120 seconds between sets. *Work up to the (more…)

Strength Power-Clean 5×3 WOD 5-RNDS -From the Hang 3 Power Snatches 3 Snatch Pulls 3 Power Snatches Note: *Do not drop the weight, do not set it down. *If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty. *Rest 120 seconds between sets. *Work up to the (more…)

10,9,8,7,6,5,4,3,2,1 For Time Push Press RX:135, 115… SC: 115, 95 Up-Downs Box Jumps 24,20 Happy V-Day!

WOD Dead-Lift/Push-Up Tabata 20-sec DL 10-sec Rest 20-sec PU 10-sec Rest 20-sec DL 10-sec Rest 20-sec PU 10-sec Rest……….. 8 Rounds of each exercise! Men- 225+ Women- 155+ “Strength does not come from physical capacity. It comes from an indomitable will.” Mahatma Gandhi

WOD Dead-Lift/Push-Up Tabata 20-sec DL 10-sec Rest 20-sec PU 10-sec Rest 20-sec DL 10-sec Rest 20-sec PU 10-sec Rest……….. 8 Rounds of each exercise! Men- 225+ Women- 155+ “Strength does not come from physical capacity. It comes from an indomitable will.” Mahatma Gandhi

STRENGTH DL-3×5 3x Max Strict Pull-ups –Jumping Pull-ups 3×15 (must hold for 2-sec at top) –NO BANDS! –Shoulders and Elbows must stay in-line with body! WOD SUPER-SET BentRows-Barbell 15,12,10,8,6,4 KB Swings 15,12,10,8,6,4 Must complete 10 Up Downs after each round… —If you are down more than 1-sec that Rep will not count! “Once you learn (more…)

There Will be no 9AM class Monday Coach Ben has an appointment.

This will be our official day of recovery and family time. So we will be closed on Sunday from now on thanks see everyone Monday for regular classes!