WOD

"Hold on 15 seconds longer." Amanda B working on dead hangs during open gym — “Hold on 15 seconds longer.” Amanda B working on dead hangs during open gym.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT”
60 Kettlebell Swings (24/16kg)
50 AbMat Situps
40 Pushups
1 mile run

Post max load and reps for Pullups and time to complete WOD. Ex: 53# 6 reps, 13:35 Rx

And coming tomorrow…

A. Power Snatch: 8 minutes. Every minute on the minute 1 Power Snatch. Workups.

B. For Time:
15-12-9 Power Snatches (m = 95/115, w = 65/80)
100 Double-Unders

Post load for Power Snatch and time to complete WOD. Ex: 185#, 8:55 Rx+

TUES 10.28.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max reps final set.

B. 5 Rounds [15 minute time cap]
200m run
8 Burpee pullups (6” target)

Post load and reps for Bench and time for WOD. Ex: 185# 7 reps, 9:14 Rx

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT”
60 Kettlebell Swings (24/16kg)
50 AbMat Situps
40 Pushups
1 mile run

Post max load and reps for Pullups and time to complete WOD. Ex: 53# 6 reps, 13:35 Rx

MON 10.27.14 Read More »

Ladies watching as Anne-Marie readies for a deadlift.

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Push Press Complex: In 10 minutes work up to a heavy complex:
1 Power Clean
2 Push Press

B. “Bomba” [21 minute time cap]:
3 Rounds:
400 Meter Run
30 Box Jumps (24/20)
20 Push Presses (115/80)

Post load for complex and time to complete WOD Ex: 185#, 12:26 Rx

And coming Saturday…

Teams of 3: 20 minute AMRAP
10 1-Arm Kettlebell Snatches (alt) (24/16)
15 Calorie Row

At the start partner 1 does 10 snatches, and then advances to the rower. As soon as partner 1 advances, partner 2 may start snatches. Continue the pattern for partner 3.

Score is total calories on the rower. Ex: 278 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 10.24.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Ellen
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD) — Bring-A-Friend Day!!

A. L-sit Holds: 8 minute EMOM:
15 seconds L-sit support hold on rings
45 seconds rest

B. “Skip Jive”
Teams of 2
20 minutes as many rounds as possible (AMRAP):
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row

Relay style, each partner completes the reps before advancing. Continue to climb as high as possible in the 20 minutes.

Post highest round completed by both partners and addition reps. Ex: 9 rounds + 30 Rx

And coming tomorrow…

A. Push Press Complex: In 10 minutes work up to a heavy complex:
1 Power Clean
2 Push Press

B. “Bomba” [21 minute time cap]:
3 Rounds:
400 Meter Run
30 Box Jumps (24/20)
20 Push Presses (115/80)

Post load for complex and time to complete WOD Ex: 185#, 12:26 Rx

THUR 10.23.14 Read More »

Today’s schedule

Bring-A-Friend Day is this Thursday 10/23! We’ll have an all-levels beginner friendly partner workout. Invite a friend or family to join you for class.

Workout of the Day (WOD)

A. Power Clean: In 20 minutes working up to a heavy single.

B. 10 minute EMOM:
40 seconds work:
2 Power Clean (75%)
AMRAP Bar facing burpees
20 seconds rest

Post load for Power Clean. For EMOM post total reps of burpees and weight for clean.
Ex: 245#, 52 (185#).

And coming tomorrow…Bring-A-Friend Day!!

A. L-sit Holds: 8 minute EMOM:
15 seconds L-sit support hold on rings
45 seconds rest

Relay style, each partner completes the reps before advancing. Continue to climb as high as possible in the 20 minutes.

Post highest round completed by both partners and addition reps. Ex: 9 rounds + 30 Rx

WED 10.22.14 Read More »

Dan-Thuy's cleaning while partner hang for David. — Dan-Thuy’s cleaning while partner hang for David.

Today’s schedule

Bring-A-Friend Day is this Thursday 10/23! We’ll have an all-levels beginner friendly partner workout. Invite a friend or family to join you for class.

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “Annie”
50-40-30-20-10
Double Unders
AbMat Situps

Post max load and reps for Squat and time to complete WOD. Ex: 330# 7 reps, 9:50 Rx

And coming tomorrow…

A. Power Clean: In 20 minutes working up to a heavy single.

B. 10 minute EMOM:
40 seconds work:
2 Power Clean (75%)
AMRAP Bar facing burpees
20 seconds rest

Post load for Power Clean. For EMOM post total reps of burpees and weight for clean.
Ex: 245#, 52 (185#).

TUES 10.21.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Bring-A-Friend Day is this Thursday 10/23! We’ll have an all-levels beginner friendly partner workout. Invite a friend or family to join you for class.

Workout of the Day (WOD)

A. Thruster: In 15 minutes work up to a 3 rep max thruster.

B. 20-15-10-5 Rep Rounds
Chest to Bar Pullups
Thrusters (95/65)

Post load for Thruster and time for WOD. Ex: 185#, 11:14 Rx

And coming tomorrow…

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “Annie”
50-40-30-20-10
Double Unders
AbMat Situps

Post max load and reps for Squat and time to complete WOD. Ex: 330# 7 reps, 9:50 Rx

MON 10.20.14 Read More »

7pm class "Rest" interval in plank — 7pm class “Rest” interval in plank

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.

B. 5 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
12 Toes to Bar
200 Meter Run

Post load and reps for Squat and time to complete WOD Ex: 345# x 4 reps, 9:59 Rx

And coming Saturday…

Partner WOD: 30 Rounds [25 minute Time Cap]:
1 Wall Climb
2 Squat Cleans (m = 95/135, w = 65/95)
3 Burpees

All rounds & reps are team totals and movements completed in a leap frog with one partner working at a time.

Score is time to complete WOD. Ex: 17:10 Rx+.

Saturday Deep Stretching Class

Time: 12p -Mike

Sunday

Time: 10a class, 11a open gym

FRI 10.17.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 7. Same weight on all sets. Max Reps on final set.

B. Tabata Holdata: 4 Rounds (20 seconds work : 10 seconds rest)
Air Squats
Hold at Bottom of Squat
Power Clean (m = 115/135, w = 85/95)
Hold barbell in front rack.
Hand release pushups
Hold plank on elbows
Ring rows
Hold dead hang on pullup bar

Post weight and reps for pullups and total reps from WOD. Ex: 25# x 9 reps, 158 Rx

And coming tomorrow…

A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.

B. 5 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
12 Toes to Bar
200 Meter Run

Post load and reps for Squat and time to complete WOD Ex: 345# x 4 reps, 9:59 Rx

THUR 10.16.14 Read More »

Heavy Deadlift Day! — Heavy Deadlift Day for the Ladies!

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Ben
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael