200m run

Today’s schedule

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

Workout of the Day (WOD)

A. Rope Climbs: In 15 minutes practice rope climbs.

B. Rotate Every Minute
3 Rounds: 1 minute at each station
Min 1: Max Burpees
Min 2: Max Rope Climb
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower

Post total reps. Ex: 281 Rx

And coming tomorrow…

A. Clean & Jerk: In 20 minutes work up to a 1 rep max.

B. “Grace” Gets Personal
30 Clean & Jerk (65% of 1 RM)

Post max Clean & Jerk and time and weight for WOD. Ex: 255#, 6:24 (165#)

WED 11.12.14 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 »

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 »

Clare working on her overhead squat with Coach Casey

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- Michael
6p: All Levels CrossFit- Amanda
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. 6 Rounds For Time:
200m Run
7 Deadlift (m = 205:255 / w = 135:170)
Rest 1 minute b/t rounds

B. Cash Out:
100 Double Unders or 300 Singles
20 Candlestick Holds to straddle stretch
Accrue 1 minute in L-sit ring support hold

Post time to complete WOD. Ex: 17:30 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 10 minutes:
1 Hang Squat Snatch

B. 9 Rounds For Time [12 minute time cap]:
4 Hang Squat Snatch (m = 75:95 / w = 55:65)
6 Toes to bar

Post load for Snatch and time to complete WOD. Ex: 155#, 10:29 Rx

TUES 09.16.14 Read More »

Smiles from Axel flippin' tires in the rain. Saturday's Partner WOD — Smiles from Axel flippin’ tires in the rain. Saturday’s Partner WOD

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Lis
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.

B. 3 Rounds: 1 minute each station
Toes to Bar
Box Jumps (24/20) Step downs only.
Plate Ground-to-Overhead (45/24)
200m Run + Hand release pushups (bonus)
Rest 2 minute between rounds

Post load and reps for Squat, total reps from 3 rounds. 200m Run = 20 reps: 6 reps 355#, 165

And coming tomorrow…

A. Shoulder Press: 4 sets of 5 (80% of 5 rep max) (½-1-3-0)

B. 9 minute as many rounds as possible (AMRAP):
15 Double Unders
5 Air Squats

Post load for Press. Post total reps from AMRAP. Ex: 135#, 322.

MON 07.21.14 Read More »

Barbell warmup for Jonathan, Hovis, and Anastasiya

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pullup:3 sets of 7. All sets at same weight. Max reps on final set.

B. 3 Rounds for Time:
200m Run
70 Mountain Climbers**
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

**Mtn Climbers: (L+R = 2 reps). Post load and max reps for weighted pullups. Post time to complete 3 rounds. Ex: 45# 10 reps, 10:14

And coming tomorrow… Group WOD

Holiday Schedule

Thursday 7/3: 6,7am, 8am open gym, 12pm, 4,5,6pm classes. No afternoon/evening open gym.
Friday 7/4: Closed for 4th of July.
Saturday 7/5: 9,10,11am classes. Captain America WOD

WED 07.02.14 Read More »

30 second Plank Holds. Stuart checking the clock.

Whiteboard Results From Wed

Today’s schedule

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

Workout of the Day: BRING A FRIEND DAY!!

A. Deadlift: 3 sets of 5 reps. 50% of 5RM. (.5-1-3-0)** Rest 2 minutes between sets.
**½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD: “Threesome Thursdays”
3 Rounds For Time (all reps are per person)
250m Row
200m Run
6 Toes to rings
8 Ring Rows
10 Russian Kettlebell Swings
12 Tandem Burpees

And coming tomorrow…

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous rope DU, or DU)
EVEN: Max Reps Overhead Squats (m=95:140 / w=65:90)

B. Medball Bocce Ball!

THUR 06.26.14 Read More »

Ducat on the Double Medball carry Saturday morning. "Carry On" WOD. — Ducat on the Double Medball carry Saturday morning. “Carry On” WOD.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

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

B. 5 Rounds (12 minute time cap)
9 Shoulder to overhead (S2OH) (95/65)
200m Run
CLOSE: 100 Double unders (Scale Singles 3:1)

Post load and max reps for final set. Post time to complete WOD. If time cap reached post total reps. Each 200m run counts as 1 rep. 102 singles = 34 reps. (Max Score = 150).
Ex1: 165# 6 reps, 8:53 Rx
Ex2: 75# 9 reps, 96 (12:00) singles

And coming tomorrow…

A. Deadlift: In 16 minutes work up to a 5 rep max.

B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)

Rest 1 minute. Then at minute 9:00:
500m Row for Time.

Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28

MON 06.16.14 YOGA at 7:00 pm Tonight! Read More »

Regina with overhead squats in the morning. The rest of the day made easy.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 7. Sub strict or segmented pullup+negative.

B. Complete For Time:
OPEN: 200m Run
3 Rounds
15 Box Jumps (24/20”)
20 One-arm alternating kettlebell snatch (16/8kg)
15 Hand release pushups
200m Run

And coming Saturday…

Partner WOD: Complete 4 Rounds For Time
400m Run
40 Clean and Jerk (115/85)
ODD rounds: 40 Ring Dips
EVEN rounds: 4 Rope Climbs

FRI 05.02.14 Read More »

Danny makes his return on snatches and row: Rx+

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

8 Rounds For Time:
3 Body Weight Back Squats
10 pushups**
200m run

**Mod for pushups is incline pushups 1:1.

24 minute time cap. Post load for back squat (BW designation if body weight) and total rounds and reps completed at 24 minutes or total time.

And coming tomorrow…

A. Rope Climbs: Every minute on the minute 1 rope climb for 10 minutes.
Scale 2 planked rope climbs from lying on floor (2:1) or 5 modified ring rows (5:1)

B. In 10 minutes complete as many rounds and repetitions as possible of:
8 Knees to elbows
12 Kettlebell swings (32/24kg)
20 Lateral Hops over parallettes

WED 04.16.14 Read More »