Yoga

Today’s schedule

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

Workout of the Day (WOD)

A. Snatch Complex: In 10 minutes work up to a moderate weight of:
1 Power Snatch
1 Overhead Squat

B. Nancy [Time Cap 24 Minutes]
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.

And coming Saturday…

Captain America: Civil War Partner WOD!!

3 Minute “Iron AMRAP”**
200m Run
5 Clean & Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wallballs (m = 10/14/20 to 10ft, w = 6/10/14 to 9ft)

Rest 3 minutes

3 minute “Cap’ AMRAP”
200m Run**
5 Clean & Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP 1-Arm Dumbbell Snatch (m = 25/35/50, w = 15/25/35)

Rest 3 minutes and repeat both AMRAPs again.

**During the Iron AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” just for the 200m Run.

Score is total Wallballs and total Snatches. Ex: 38, 32 L3 w/ suit & shield

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 05.06.15 Captain America: Civil War Weekend! Read More »

h4>Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)

B. 5 Minute AMRAP
9 Ring pushups
5 Hang squat clean (m = 75/95/135, w = 55/65/95)

Post max load for hang squat clean and rounds and reps for AMRAP. Ex: 175, 5+7 L2.

And coming tomorrow…

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. 6 Rounds [15 Minute Time Cap]
15 AbMat Situps (Rx+ = V-ups)
12 Kettlebell Swings (m = 24/32, w = 16/24 kg)
9 Cal Row

Post total reps of pullups and time for WOD: 41 C2B, 8:41 Rx.

WED 05.04.16 Read More »

Shavasana. Coach Richard concluding a Yoga inspired "Stretch & Smash" session. — Shavasana. Coach Richard concluding a Yoga inspired “Stretch & Smash” session.

Today’s schedule

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

Workout of the Day (WOD)

A. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets.

B. 7 minute AMRAP:
7 Toes to bar
20 Double Unders

Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 10+8 Rx.

And coming tomorrow…

A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)

B. 5 Minute AMRAP
9 Ring pushups
5 Hang squat clean (m = 75/95/135, w = 55/65/95)

Post max load for hang squat clean and rounds and reps for AMRAP. Ex: 175, 5+7 L2.

TUES 05.03.16 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5

B. Complete For Time [15 Minute Time Cap]:
OPEN: 400m Run
3 Rounds
12 One-arm alternating kettlebell snatch (16/8kg)
20 Box Jumps (24/20”)
12 Hand release pushups
200m Run

Post weight and reps for pullups and time for WOD. Ex: 58#, 6 reps, 9:45 Rx.

And coming Saturday…

Partner WOD

Complete 3 Rounds For Time [24 Minute Time Cap]:
400m Run
22 Power Clean (m = 115/155/185, w = 85/105/125)
6 Rope Climbs**
50 Air Squats

**Wear long socks or pants to protect legs on rope climbs.

Reps and rounds are team totals. Only one person working at a time except 400m. The run is by both partners at the same time. One barbell, one rope per team.

Post time for WOD. Ex: 21:34 L2

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 04.29.16 Read More »

"There are victories of the soul and spirit. Sometimes, even if you lose, you win." Ducat lying on the floor after competition, defeated. Yet a hero for his daughter and the rest of us. — “There are victories of the soul and spirit. Sometimes, even if you lose, you win.” Ducat lying on the floor after competition, defeated. Yet a hero for his daughter and the rest of us.

h4>Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the last set.

B. 12 minutes as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10/7 Cal Row
40 Double Unders

Post load and reps for press and total rounds and repetitions completed.
Ex: 155#, 7 reps, 7 + 10 Rx

And coming tomorrow…

A. Front Squat: In 12 minutes work up to a heavy set of 3.

B. 12-9-6-3 Rep Rounds of [16 Minute Time Cap].
Front Squat (95/65)
GHD Situps
Wallball Shots 10ft target (20/14)
Toes-to-Bar
Kettlebell Swings (24/16kg)
AbMat Situps

Post load for front squat and time for WOD. Ex: 245#, 10:12 Rx.

WED 04.27.16 Read More »

Today’s schedule

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

Workout of the Day (WOD)

For Time Complete [24 Minute Time Cap]
800m Run
21 Thrusters (m = 75/95/120, w = 55/65/85)
15 Kettlebell swings (m = 16/24/32kg, w = 8/16/24kg)
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
9 Thrusters
15 Kettlebell swings

Post time for WOD. Ex: 21:25 L3

And coming tomorrow…

A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the last set.

B. 12 minutes as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10/7 Cal Row
40 Double Unders

Post load and reps for press and total rounds and repetitions completed.
Ex: 155#, 7 reps, 7 + 10 Rx

TUES 04.26.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
10a: SweatFit- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)

B. 21-15-9 Rep Rounds for Time [12 Minute Time Cap]
Dumbbell Thrusters (m = 25/35/50, w = 15/25/35)
Deadlift (m = 95/120/155, w = 65/85/105)
45 Double Unders

Post load for deadlift and time for WOD. Ex: 335#, 10:09 L3.

And coming Saturday…

Partner WOD: 20-18-16-14-12-10 Rep Rounds of
Power Clean (135/95)
Toes to bar
8 Tire flips each round (200#)

All reps are team totals. One partner working at a time. Tire flips may be partner flips.

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

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Kathlin Kleem. Click here to reserve

FRI 04.22.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
10a: SweatFit- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.

B. 7 minutes as many rounds as possible (AMRAP):
7 Wallball shots (20/14) to 10ft (Rx+ = 11ft)
7 Pullups (Rx+ = C2B)

Post load and reps for squat and rounds and reps for AMRAP. Ex: 305#, 8 reps, 7+6 Rx+.

And coming tomorrow…

A. Push Press: 5 sets of 3 reps. Workup to a heavy set of 3.

B. 4 Rounds for time:
4 Hang Power Clean (m = 115/155, w = 85/105)
8 Shoulder to overhead (m = 115/155, w = 85/105)
12 Pushups

Post load for press and time for WOD. Ex: 215#, 6:10 Rx+.

TUES 04.19.16 Read More »

Matt C with Mom and Dad watching in the box bleachers on Friday Night Lights

Today’s schedule

Workout of the Day (WOD)

A. Hang Power Clean: In 12 minutes work up to a 3RM.

B. Fight Gone Bad Style
For 3 rounds complete as many repetitions in 1 minute at each station:
Hang Power Cleans (95/65)
Row (cal)
Overhead Lunge Steps w/ (25/15#) plate
Speed Step (R+L=1)
Wallballs (20/14) to 10ft
Rest 1 minute

very rep counts. Post total reps from all rounds. Ex: 468 Rx.

And coming Saturday…

Partner WOD!!

12 Rounds [24 Minute Time Cap]
6 Box Jumps (24/20) — Partner dead hang hold
9 Front Squats (95/65) — Partner handstand hold
12 Toes to bar — Partner holds barbell front rack (95/65)

All rounds and reps team totals. One partner working at a time while other in static hold.

Post time to complete WOD. Ex: 23:10 Rx

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Kathlin Kleem. Click here to reserve

FRI 04.15.16 “Fight Gone Bad” Style Read More »

Jin lying on the competition floor, victorious.

h4>Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Yoga45- Annie
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael