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power clean

5pm class setting up for push press
5pm class setting up for push press

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- 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)

5 Rounds For Time: [30 minute time cap]
5 Strict Handstand Pushups
10 Power Cleans (135/95)
15 Burpees
20 Kettlebell Swings (24/16kg)
Rest 2 minutes between rounds

Post time for WOD. Ex: 23:10 Rx.

And coming tomorrow…

A. Goat: In 10 minutes select 2 goats and set up for the WOD.

B. “Goat Day” 20 Minute EMOM:
Odd Minutes – Goat #1
Even Minutes – Goat #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double unders, Ring Dips, Overhead Squats, Kipping Pullups.

Post movements and reps for each round.
Ex: Odd – 8 butterfly C2B pullups, Even – 30 double unders beaded ropex

TUES 01.20.15 Read More »

New to CrossFit? or have a friend interested in starting? Answers to questions and concerns from a CrossFit newbie.Confessions of a Middle-Aged CrossFitter “Huffingtonpost.com” by Steve Belanger

Indoor Row Regatta
Indoor Row Regatta

Today’s schedule

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

Workout of the Day (WOD)

A. Power Clean: 3 sets of 3. Worksets.

B. For Time: [18 Minute Time Cap]
Open: 1k Row
3 Rounds
12 Power Clean (135/95)
9 Chest-to-bar Pullups
6 Kettlebell Swings (32/24kg)

Post load for Power Clean and time for WOD. Ex: 205#, 9:48 Rx.

And coming tomorrow…

A. Thruster: In 15 minutes work up to a heavy single

B. 3 Rounds
25 Thrusters (95/65)
25 Toes to Bar

Post load for thruster and time for WOD. Ex: 235#, 8:10 Rx.

MON 01.12.15 Read More »

Burpees in motion
Burpees in motion

Holiday Schedule

Click here to reserve your classes in advance.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm, no evening classes
Sat: 10, 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Today’s schedule

6a: cancelled
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
No evening classes

Workout of the Day (WOD)

A. Jump Rope:
3 attempts: 1 minute max speed singles

B. 21-15-9-15-21 Rep Rounds
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

Post max speed singles and time for WOD. Ex: 95, 14:08 Rx.

And coming Saturday…

Partner WOD: 10 Rounds Total – 5 Rounds Each
10 Handstand Pushups
10 Deadlifts (185/125)
10 Thrusters (75/55)
10 Toes to Bar

Partners complete full rounds before alternating.

Score total time to complete WOD. Ex: 22:44 Rx.

Sunday

Time: 10a class, 11a open gym

Holiday Travel Workout 3

10 rounds:
:30 handstand hold
5 Air Squats
:15 hold at bottom of squat

FRI 12.26.14 Read More »

Wes on sledgehammers
Wes on sledgehammers

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. Clean & Jerk Complex: Every 90 seconds for 6 rounds
1 Hang Power Clean
1 Push Jerk
1 Power Clean

B. Rep Rounds for Time
10-9-8-7-6-5-4-3-2-1
Pushups
Clean & Jerk (100/70)
Pullups

Post load for C&J complex and time for WOD. Ex: 205#, 8:49 Rx.

And coming Saturday…

Partner WOD
3 Rounds
4x200m Run
30 Squat Clean (95/65)
30 Bar-facing Burpees

All reps are team totals. 1 Person working at a time.

Score is time to complete WOD Ex: 28:30 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 11.21.14 Read More »

Dan W. power snatch lockout
Dan W. power snatch

Bring-A-Friend Day Thursday

BAF is going to be this Thursday 11/20 all classes. Invite a friend or family member to join you for an all levels beginner friendly partner WOD!

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- Richard
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. Hang Clean: In 18 minutes work up to a 3 rep max Hang Clean

B. 5 Rounds For Time
5 Power Clean (m = 155/185, w = 105/135)
200m Run

Post load for Clean and time for WOD. Ex: 195#, 6:57 Rx

And coming tomorrow…

A. Bench Press: 3 sets of 3 reps. Worksets. Max reps final set.

B. Deadlift (Not for time):
3 Rounds
3 Deadlift (90% of 1 RM)
15 Strict Toes-to-bar
Accrue 1 minute Handstand Hold each round

Post load and reps for Bench and load for Deadlift. Ex: 255#, 4 reps, 420#.

TUES 11.18.14 Read More »

Building pulling strength: Strict pullups and ring rows
Building pulling strength: Strict pullups and ring rows

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

Workout of the Day (WOD)

A. Power Clean: In 15 minutes work up to a 3 rep max Power Clean touch and go.

B. 8 minute AMRAP
8 Power Cleans (135/95)
8 Cal Row

Post load for Clean and rounds and reps completed. Ex: 205# , 7+3 Rx

And coming tomorrow…

A. Front Squat: In 15 minutes work up to a heavy set of 5.

B. For Time: [20 minute Time Cap]
1000m Run
40 Pullups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

Post load for Front Squat and time to complete WOD. Ex: 245#, 11:18 Rx

MON 11.03.14 Read More »

Ladies watching as Anne-Marie readies for a deadlift.
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 »

Sled pulls
Sled pulls

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- Michael
8p: Open Gym- Michael

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

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

WED 10.22.14 Read More »

Jumping rope with Coach Casey
Jumping rope with Coach Casey

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 »

Rodrigo practicing his cleans
Rodrigo practicing his cleans

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

Sure-fire Way to Learn the Clean by Jon-Erik Kawamoto. Savvy athletes and fitness enthusiasts perform the power clean or squat clean in their strength and conditioning program to develop explosive power in the hips, rate of force development, dynamic flexibility, and to improve athletic performance (particularly with running, jumping, and throwing). This article will break down the clean into its key parts to make it easier to learn, so you too can start reaping the benefits of this awesome exercise…(click here to read more)!

Workout of the Day (WOD)

A. Clean & Jerk: In 16 minutes work up to a heavy single.

B. Triple AMRAP
3 minutes AMRAP
Clean & Jerk (m = 135/155, w = 95/105)
3 minutes Rest
2 minute AMRAP
Power Clean (m = 135/155, w = 95/105)
2 minutes Rest
1 minute AMRAP
Front Squats (m = 135/155, w = 95/105)

Post load for C&J and total reps from Triple AMRAP. Ex: 245#, 57 Rx+

And coming tomorrow…

A. Power Snatch: In 12 minutes work up to a moderate single: 5-4-3-2-1.

B. For Time [20 minute time cap]:
OPEN: 400 Meter Run
3 rounds:
12 Chest-to-bar Pullups
9 Power Snatch (95/65)
6 Handstand Pushups**
CLOSE:
400 Meter Run
20 Burpees

**Scale to HSPU Negatives 1:1 or Shoulder-to-overhead (95/65) 1:2 (12 reps)

Post max load for Power Snatch and time to complete WOD. Ex: 155#, 11:10 Rx

MON 10.13.14 Read More »

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