WOD

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- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Hang Clean: In 15 minutes work up to a heavy set of 3 reps.

B. 5 Rounds For Time: [12 minute time cap]:
7 Squat Clean Thrusters (m = 95:135 / w = 65/95)
7 Bar-facing Burpees

Post load for Hang Cleans and time to complete WOD. Ex 245#, 9:36 Rx+.

And coming tomorrow…

A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.

B. 16 minutes as many rounds as possible (AMRAP)
250m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep max Jerk)

Post load for Split Jerk and rounds and reps completed (250m = 1 rep). Ex: 215#, 9+11 Rx

THUR 09.04.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
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- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 8 minutes:
2 Snatch Balance

B.For Time:
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders

**Scale to Singles (3:1)

Post load for Snatch Balance and time to complete WOD. Ex: 140#, 8:49 Rx

And coming tomorrow…

A. Hang Clean: In 15 minutes work up to a heavy set of 3 reps.

B. 5 Rounds For Time:
7 Squat Clean Thrusters (m = 95:135 / w = 65/95)
7 Bar-facing Burpees

Post load for Hang Cleans and time to complete WOD. Ex 245#, 9:36 Rx+.

WED 09.03.14 Read More »

Congratulations to members Dan and Alison on their engagement!!

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
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)

A. Deadlift: In 15 minutes work up to a 5 rep max.

B. 3 Rounds For Time:
400m Run
20 Bear Crawl Plate Circles
20 Overhead backward lunge steps (45/25)

Post load for Deadlift and time to compete WOD. Ex: 355#, 11:18 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 8 minutes:
2 Snatch Balance

B.For Time:
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders

**Scale to Singles (3:1)

Post load for Snatch Balance and time to complete WOD. Ex: 140#, 8:49 Rx

TUES 09.02.14 Read More »

Labor Day Weekend Schedule

Saturday: 9, 10, 11a classes
Sunday:10a class, 11a open gym
Monday:Gym Closed. Happy Labor Day!

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/14.

B. 4 Rounds for Time:
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge (L)
200m run

Post load and reps for Bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.

And coming Saturday…Partner WOD

2 Plates: 6 Rounds
12 Plate Ground-to-overhead (45/25)
10 Situps w/ Plate (45/25)
12 Box Jumps (6/4”)
200m Run while partner does 100m Farmers Carry with 2 Plates (45/25) (alternate each round)

Post time to complete WOD Ex. 22:55

FRI 08.29.14 Read More »

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- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day: Bring-A-Friend Day!

A. Deadlift: 3 sets of 5 (80% of 5 rep max) (½-1-3-0)**
**Tempo: ½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD:
12 Rounds**
8 Medball Power Slams (20/14)
7 Kettlebell Swings(KBS) (24/16 kg)
6 Ring Rows
5 Medball Front Squats (20/14)
4 Burpees

**12 rounds for the team. Teams will complete rounds by alternating 1 partner each movement in a leap frog: 1st person does 8 Power Slams, 2nd person does 7 KBS, 1st person does 6 Ring Rows, and so on. Only 1 person may be working at a time.

Post load for Deadlift and time to complete WOD: 275#, 14:10 Rx

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/14.

B. 4 Rounds for Time:
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge (L)
200m run

Post load and reps for Bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.

THURS 08.28.14 Bring-A-Friend Day!! Read More »

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Amy
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. Back Squat: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.

B. Tabata It Again:
8 rounds each movement (20 seconds work : 10 seconds rest)
Double Unders
Row for Cal
Pushups
Double Unders

Post load and reps for Back Squat and total reps for each movement.
Ex: 240#, 8 reps, 210, 55, 74, 188 Rx

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

A. Deadlift: 3 sets of 5 (80% of 5 rep max) (½-1-3-0)**
**Tempo: ½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD:
12 Rounds
8 Medball Power Slams (20/14)
7 Kettlebell Swings (24/16 kg)
6 Ring Rows
5 Medball Front Squats (20/14)
4 Burpees

Post load for Deadlift and time to complete WOD: 275#, 14:10 Rx

WED 08.27.14 Read More »

Emilio is back in action. Working on strict pullups.

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

Workout of the Day (WOD)

A. Power Cleans: Every minute on the minute for 10 minutes 1 Power Clean. 80% of 1 rep max.

B. 3 Rounds For Time:
4 Power Clean (m = 115:155 / w = 85:105)
7 Front Squat
4 Jerk
15 Toes-to-bar
Rest 1 minute between rounds

Post load for power clean and time to complete WOD. Ex: 185#, 8:35 Rx

And coming tomorrow…

A. Back Squat: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.

B. Tabata It Again:
8 rounds each movement (20 seconds work : 10 seconds rest)
Double Unders
Row for Cal
Pushups
Double Unders

Post load and reps for Back Squat and total reps for each movement. Ex: 240#, 8 reps, 210, 55, 74, 188 Rx

TUES 08.26.14 Read More »

Handstand Pushups & Pistols: bodyweight gymnastics wod with Ernesto and Monica

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- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5 reps. Worksets. Max reps on final set.

B. 5 Rounds for Time: [20 minute time cap]
3 Man-makers (16/12kg)
9 Chest-to-bar pullups
15 Wallball shots 10ft (20/14)

Post load & reps for press and time for WOD. Ex: 160#, 6 reps, 10:13.

And coming tomorrow…

A. Power Cleans: Every minute on the minute for 10 minutes 1 Power Clean. 80% of 1 rep max.

B. 3 Rounds For Time:
4 Power Clean (m = 115:155 / w = 85:105)
7 Front Squat
4 Jerk
15 Toes-to-bar
Rest 1 minute between rounds

Post load for power clean and time to complete WOD. Ex: 185#, 8:35 Rx

MON 08.25.14 Read More »

All happy faces on the 1st leg of a 400m double medball carry.

Today’s schedule

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

Postactivation Potentiation (PAP)

A Brief Review: by Roxanne Horwath and Len Kravitz, Ph.D
The underlying principle surrounding PAP is that prior heavy loading induces a high degree of central nervous system stimulation, resulting in greater motor unit recruitment and force, which can last from five-to-thirty minutes. The PAP phenomenon can potentially maximize performance of explosive based activities such as weightlifting, sprinting, jumping and throwing activities… (read more here).

Workout of the Day (WOD)

A. Thruster Complex: In 10 minutes work up to a heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx

And coming Saturday…

Partner Benchmark WOD: Kelly
Five rounds for time of:
Run 400 meters
30 Box jump, 24″/20″ (Step downs only)
30 Wall ball shots, 20#/14# to 10′

For box jumps & wall balls, one person is working at a time. Partners must complete each 400m run together. Box jumps & wall balls cannot start until all team members are inside from each run.

Post time to complete WOD Ex. 22:55

FRI 08.22.14 Quarterly Progress Checks Read More »

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