The surprise you have been waiting for…

Monica Jacobsma News, Workout of the Day Leave a Comment

The surprise announcement you have all been waiting for is finally here. We are SO HAPPY to announce that CrossFit Reflex will be moving to a NEW LOCATION. A BIGGER and BETTER facility more equipped to handle our growing community.     This has been in the works for some time now and we cannot wait to move into our …

Monica JacobsmaThe surprise you have been waiting for…

WOD 6.18.14 – DL Thrust & Snatch

Monica Jacobsma Workout of the Day Leave a Comment

Strength: DL @ 80-85% (if your in the zone and feelin’ it, go 85%!  Everyday is different, know your body) 5-5-5-5-5-5   WOD 21-15-9** Hang power snatch (115/85) Thruster (115/85) **Row 350m after each round**    

Monica JacobsmaWOD 6.18.14 – DL Thrust & Snatch

Are you Ready to go HEAVY??

Monica Jacobsma Workout of the Day Leave a Comment

This WOD is meant to be heavy, HOWEVER, still within YOUR OWN personal limits and for QUALITY. If your not operating safely, we will make you go down in weight. 10 Rounds for Quality   3 Front squats (225/185) 5 Push Press (185/125) **from the ground 8 KBS (88/70)  

Monica JacobsmaAre you Ready to go HEAVY??

WOD 6.11.14

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Hang Snatch (from position 2-HAP) 3-3-3-3-3   Snatch grip DL + Power Snatch (HAP) 3-3-3-3-3   WOD (15 min cap)   Front Rack lunges (155/105) **each leg** D ball GTS (150/100)

Monica JacobsmaWOD 6.11.14

WOD 6.10.14

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7 Rounds for Quality 3 Pendlay Row (HAP) 3 strict pull-ups 3 Deadlifts (HAP) 3 Box Jumps (36/30)   WOD 3 Rounds for TIME (10 min cap)   MOVE FAAASSSTTT   100 Singles 6 HPC (165/115) 3 STO (165/115)

Monica JacobsmaWOD 6.10.14

WOD 6.9.14

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2 Rounds for Quality 20 RM Backsquat (HAP) 20 weighted sit ups (70/53) 10 Rm Strict Press (HAP) 60″ Plank   WOD For Time (15 min cap) 400m run 50 KBS (70/53) 40 Wall Balls (20/14) 30 T2B 20 Goblet squats (70/53) 10 STRICT Pull ups

Monica JacobsmaWOD 6.9.14

Change your LIFE in 30 days

Luke Jacobsma News Leave a Comment

Luke’s Team Paleo Journal Entry:     Day 5 in the Reflex Team Paleo Challenge I must admit, when we started this team paleo challenge, I only expected to change my diet.  I planned on eliminating all grains, dairy, sugar, and alcohol.  I mean how hard can it be?  I am a healthy guy and it seemed like fun. After getting …

Luke JacobsmaChange your LIFE in 30 days

WOD 6.6.14

Monica Jacobsma Workout of the Day Leave a Comment

FRANTASTIC FRIDAY “Fran” 21-15-9   Thrusters (95/65) Pull-ups   Bench Press (135/95) **or AHAP unbroken reps   10-10-10-10-10  

Monica JacobsmaWOD 6.6.14