WOD 7.1.13

Monica Jacobsma Workout of the Day Leave a Comment

Warm Up: 400m Run 2 Rounds (on go as a group) 10 Plank to Elbow 30” plank hold 15 Wall Balls   “Dub” 18,15,12,9,6,3   Box Jumps (24/20) KBS (2/1.5) FS (165/115) HSPU 

Monica JacobsmaWOD 7.1.13

Grand Opening Schedule!

Monica Jacobsma News Leave a Comment

Hey Guys, We are SO excited to welcome all of our members, friends, family, and even strangers to celebrate the hard work we have put in over the last few months.  The schedule is listed below.  Please notice we do have some technique based clinics, so if you are bringing people new to CrossFit, please pay attention to the time …

Monica JacobsmaGrand Opening Schedule!

Ryno Power Supplements at CrossFit REFLEX

Monica Jacobsma News Leave a Comment

For all of you guys and girls out there who use pre or post workout supplements, or if you are curious about supplements, we now have something for you. Ryno Power Supplements, which offers some of the best ingredients around the globe and delivers performance benefits that you can always count on. Ryno Power Protein, Carbo-Fuel, Recovery, Motivation and Endurance …

Monica JacobsmaRyno Power Supplements at CrossFit REFLEX

We now offer AQUAhydrate water!!!

Luke Jacobsma News Leave a Comment

We are very excited to announce that we now offer 1 Liter bottles of AQUAhydrate water for $2. We are working to get 750ml bottles for $1.50 and also 500ml bottles for  just $1.  This is our favorite water and we highly recommend it. Recover, Perform, AQUAhydrate.

Luke JacobsmaWe now offer AQUAhydrate water!!!

Throwdown Thursday WOD 6/27

Luke Jacobsma Workout of the Day Leave a Comment

Thursday: Warmup:   PARTNER UP! 3 Rounds Of: 7 (Each) Partner Wall Balls 7 (Each) Partner Pistols 7 (Each) Partner Plank Hold/Burpees WOD: 5 Rounds For Time Of: (35min Cap) 3 Muscle-Ups 5 Snatches 135#/95# 9 Lateral Burpees

Luke JacobsmaThrowdown Thursday WOD 6/27

Wednesday’s WOD 6/26

Luke Jacobsma Workout of the Day Leave a Comment

Enjoy!!! Warmup: 3 Rounds of: (20min Cap) 10 Turkish Getups 1.5/1 Pood 10 Goblet Squats 1.5/1 Pood 10 KB Snatches 1.5/1 Pood WOD: 20min EMOM: Even Minutes Starting With Minute 0, 2, 4,…,18 15 Overhead Squats 75#/35 Odd Minutes Starting With Minute 1,3,5,…,19 30 Double Unders Rest 4min, Then: PVC/Band Mobility Work

Luke JacobsmaWednesday’s WOD 6/26

FRAN FRIDAY! – Mandatory WOD for all members

Monica Jacobsma Workout of the Day Leave a Comment

This is a mandatory WOD for all Reflex members :)!  Fran is a staple baseline workout we use to test our fitness level.  Fran is a workout we will refer to and re test multiple times a year.  I will be keeping track of who comes tomorrow, and if you do not come, I will still make you do this …

Monica JacobsmaFRAN FRIDAY! – Mandatory WOD for all members

WOD 6.18.13

Monica Jacobsma Workout of the Day Leave a Comment

Warm Up:             Jump Rope drills             6 x 30 second   WOD:             4 RFT with 4 burpees EMOM             25 front squats 115/85             25 wall balls 20/14             25 box jumps 24/20             25 double under’s 

Monica JacobsmaWOD 6.18.13

WOD 6.17.13

Monica Jacobsma Workout of the Day Leave a Comment

Warm Up:             25 Jumping Jacks             25 Air Squats                        25 Supermans             25 Arm Circles             Hamstring/Shoulder Mobility   Strength/Skill             Negative pull-ups (3-4 seconds             3 x 10   WOD:  “JT” 21-15-9 Hand Stand Push Ups Ring Dips Push Ups

Monica JacobsmaWOD 6.17.13

WOD 6.13.13

Monica Jacobsma Workout of the Day Leave a Comment

Warm Up   “Annie” (10 min Cap) 50,40,30,20,10 DU AB Mat Sit Ups   WOD 25 min AMRAP 400m Run 40 OHWL (45/25) 30 Front Squats (95/65) 20 Burpees  to Plate 10 HSPU

Monica JacobsmaWOD 6.13.13