Yoga

Slow squat negative warmup with Coach Anthony

Today’s schedule

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

Workout of the Day (WOD)

A. 3 Rounds [For Load]:
5 Weighted Pullups
8 Dumbbell Lateral Raises (1 second pause)

B. 3 Rounds For Time [16 Minute Time Cap]:
800 Meter Run**
Rest 2 minutes between rounds

**L2 = 600m, L1 = 400m

Post load for pullups and running times for the rounds in the WOD.
Ex: 50#, 2:40, 7:55, 13:23 L3

And coming Saturday…

Partner WOD
4 Rounds For Time [25 Minute Time Cap]:
100 Double Unders
50 Shoulder to Overhead (m = 45/75/95, w = 35/55/65)
25 Toes to Bar

All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.

Post time to complete the WOD. Ex: 17:40 L3.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Travis
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Travis

FRI 02.09.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Toes to the Sky”
For Time [13 Minute Time Cap]:

Open: 50 Cal Row
Then… 4 Rounds of
10 Overhead Squats**
10 Toes to Bar**

**Scaling Levels
L3
Overhead Squat (115/75)
Toes to Bar

L2
Front Squats (95/55)
Anchored Leg Raises

L1
Front Squats (75/45)
Situps

Post time to complete the WOD. Ex: 7:25 L3

And coming tomorrow…

A. 3 Rounds For Time [18 Minute Time Cap]
30 Pullups
30 Deadlift (155/105)
30 Slamballs (30/20)

B. 3-Way Hamstring Stretch

Score time for the WOD. Ex: 13:20 Rx.

TUES 02.06.18 “Toes To The Sky” Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Squat Snatch: In 15 minutes working up to a heavy single

B. “Amanda” [12 Minute Time Cap]:
L3
9-7-5 Rep Rounds
Muscle Ups
Squat Snatch (135/95)

L2
9-7-5 Rep Rounds
Chest-to-bar pullups
Ring Dips
Squat Snatch (95/65)

L1
9-7-5 Rep Rounds
Ring Rows
Straight Leg Bar Dips
Squat Snatch (65/45)

Post load for Squat Snatch and time for WOD. Ex: 165#, 9:40 L3.

And coming Saturday…

“Tekken Tag Team”
Partner WOD. Teams of 2:
8 Minute AMRAP
40 Double Unders
20 Calorie Row
10 1-arm Kettlebell Snatch (alt) (24/16kg)

Rest 2 Minutes

6 Minute AMRAP
30 Double Unders
15 Calorie Row
10 Kettlebell Swings (24/16kg)

Rest 2 Minutes

4 Minute AMRAP
20 Double Unders
10 Calorie Row
10 Sumo Deadlift High Pull (24/16kg)

Partners may partition the rounds and reps any way. Only one partner working at a time. Partners must tag to exchange who is working.

Score reps from each AMRAP and total reps. Ex: 325 + 187 + 136 = 648 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson

FRI 02.02.18 “Amanda” Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Wil Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Chipper With A Cherry”

7 Minute AMRAP
30 Deadlift (m = 95/135/225, w = 55/85/135)
60 Wallballs**
90 Double Unders (L2 = 45 Double Unders / 90 singles, L1 = 90 Singles)
AMRAP Bar Muscle Ups in remaining time (L2 = Pullups, L1 = Ring Rows)

**Wallball Levels
L1 = (14# to 9ft/10# to 8 ft)
L2 = (14# to 10ft/10# to 9ft)
L3 = (20# to 10ft/14# to 9ft)

Post reps for the AMRAP. Ex: 188 L3.

And coming tomorrow…

A. Clean & Jerk: In 15 minutes work up to a heavy single at 80% 1RM

B. “Gwen”
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post load and time for the WOD. Ex: 145#, 14:10 Rx.

TUES 01.30.18 “Chipper With A Cherry” Read More »

Elana keeping a nice arch position in gymnastics kipping swing.

Today’s schedule

Workout of the Day (WOD)

A. For Time [12 Minute Time Cap]:
75 Handstand Pushups

At the beginning of each minute perform 20 Double-unders.

B. Partner WOD:
12 Minute AMRAP
21 Burpees Over Kettlebell
15 Kettlebell Swings (m = 16/24/32, w = 12/16/24)

All reps are a team total. 1 partner working at a time. 1 partner must complete a minimum of 3 burpees before switching.

And coming Saturday…

“Kashi”
5 Rounds:
1:00 – Strict Pullups
1:00 – Hang Squat Clean Thrusters (95/65)
1:00 – Row for Calories
1:00 – Bench Press (135/95)
1:00 – Rest

Score total reps from all movements. Ex: 215 Rx.

Saturday Schedule

8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Lana Wilson

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Neal
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 01.25.18 Read More »

Liza completing 1 more snatch at the end of the workout!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Wil Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Snatch Me If You Can”
5 Minute AMRAP
Squat Snatch @ 65% of 1 RM

Post load and reps for the WOD. Ex: 120# 27.

And coming tomorrow…

“Sean”
10 Rounds For Time [30 Minute Time Cap]:
11 Chest-to-bar Pullups
22 Front Squats (75/55)

Post time for the WOD. Ex: 22:30 Rx.

TUES 01.23.18 “Snatch Me If You Can” Read More »

Today’s schedule

Workout of the Day (WOD)

“Fight Gone Bad!”

Three rounds of:
Wallball (20/14 to 10/9ft) (Reps)
Sumo deadlift high-pull (75/55) (Reps)
Box Jump (20/20”) (Reps)
Push-press (75/55) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total reps for the WOD. Ex: 325 Rx.

And coming Saturday…

Teams of 2

Rep Rounds 21-18-15-12-9-6-3 [28 Minute Time Cap]
Power Snatch (m = 65/95/135, w = 45/65/95)
Burpee
Power Clean (m = 65/95/135, w = 45/65/95)
Toes to Bar (L3), (T2R = L2, MBSU = L1)

One partner working at a time. All reps are team totals.

Score is time to complete WOD. Ex: 21:30 L3

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Priscila Baptista
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 01.19.20 Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Wil Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Super 8”
8 Minute AMRAP:
Complete as many reps and rounds as possible:

8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters

Barbell weight:
(m = 45/75/95, w = 35/55/65)

**L1/L2 may perform burpee step up overs.

Post rounds and reps from AMRAP. Ex: 5+4 L3.

And coming tomorrow…

For Time: [18 Minute Time Cap]
30 Handstand push-ups**
40 Pullups
50 Kettlebell swings (24/16)
60 Situps
70 Burpees
**Scale Handstand pushups (HSPU) to Pike deficit HSPU, Pike HSPU, or incline pushups 1:1.

Post time for the WOD. Ex: 12:13 Rx.

TUES 01.16.18 Read More »

Saturday Yoga class with Monica holding boat pose

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

“Lynne”
5 Rounds For Max Reps
Body-weight Bench Press
Pullups (Rx+ = C2B)

Post load for Bench and reps for all rounds of the WOD.
Ex: 205# 10/25, 10/23, 9/20, 8/20, 7/16 Rx

And coming Saturday…

A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch

B. “Snatch Jacks”
Partner WOD
12 Minute AMRAP:
30 Power Snatches (75/55), 30 Box Jumps (24/20)
30 Power Snatches (95/65), 30 Box Jumps (24/20)
30 Power Snatches (115/80), 30 Box Jumps (24/20)
30 Power Snatches (135/95), 30 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining

All reps are team totals. Both athletes may be working at the same time with 1 on the barbell and 1 on the box. Partners may partition the rounds and reps any way.

Post load for Snatch Complex and total reps for WOD.
Ex: 185, 248 L3.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Priscila Baptista
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 01.12.18 Read More »

Marc practicing his j-hook rope clamp technique with some rope climb pullups!

Today’s schedule

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

Workout of the Day (WOD)

A. Rope Climbs: In 10 minutes work on rope climbing technique**
Then complete as many as possible rope climbs unbroken

**Wear long socks or pants to protect your shins when climbing rope.

B. Overhead Squat: 3-3-3-3-3. Increasing weight to a 3RM.

Post reps for rope climb load for overhead squat. Ex: 3, 225#.

And coming Saturday…

Partner WOD
5 Minute AMRAP
50ft 1-Arm Overhead Walking Lunge (m = 25/35/50, w = 20/25/35)
Then 4 Rounds
10 Dumbell Power Cleans (m = 25/35/50’s, w = 20/25/35’s)
10 Pushups (L+ = HSPU)
15 Pullups

Rest 1 Minute and repeat AMRAP for 4 sets. Continue where you left off.

Both partners complete the lunge synchronized. Clean and pushups are team total and 1 athlete working at a time. Partners may partition the reps anyway.

Post total reps for AMRAPs (50ft lunge = 10 reps. 1 full round is 150 reps). Ex: 525 L3+

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 01.05.18 Read More »