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
Tips for New Crossfitters. And Reflection For Experienced Members. Think back to all the mistakes you made when starting CrossFit, and all the things you know now but wish you knew back then. Here are some of the best tips from the top coaches no matter what level of CrossFitter you are; we’d like to hear your tips in the comments as well…Click here to read more: 12 Tips for New CrossFitters “Box Life Magazine”
Setting goals and crushing them. Amanda doing work on strict press.
Today’s schedule
6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
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 (WOD)
A. Deadlift: 5 Rep Max.
B. 10 Minute EMOM (Every minute on the minute):
ODD: 4 Deadlift (75% of 5RM) + Max Double Unders
EVEN: Max Reps Strict Pull-Ups
Post load for Deadlift and reps for DU’s and Pullups. Ex: 410#, 210 / 43 at 315# Rx.
And coming tomorrow…
A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch
B. 12 Minute AMRAP:
15 Power Snatches (75/55), 15 Box Jumps (24/20)
15 Power Snatches (95/65), 15 Box Jumps (24/20)
15 Power Snatches (115/80), 15 Box Jumps (24/20)
15 Power Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining
Post load for Snatch Complex and total reps for WOD. Ex: 185, 122 Rx.
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
7p: Holiday Party!!
Workout of the Day (WOD)
A. Deadlift: In 15 minutes work up to a 5 rep max
B. 21-15-9 Rep Rounds:
Deadlifts (185/125)
Box Jump Overs (20/14)
Post load for Deadlift and time for WOD. Ex: 405#, 6:08 Rx.
And coming Saturday…
Partner WOD: 5 minute AMRAPs
10 Pullups
10 Hand Release Pushups
10 Power Snatch (75/55)
Rest 1 minute and repeat twice.
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
Workout of the Day (WOD)
A. Deadlift: In 18 minutes work up to a 5 rep max.
B. Team Yard Work
Teams of 3 one person working at a time
4 minute AMRAP at each station:
Farmer’s Carry 10m (32’s/24’s kg)
Sled Drag (135/90) 10m
Tire Flips
Sledgehammers
Airdyne for Cal
Post load for Deadlift and total team reps. Ex: 400#, 318 Rx
And coming tomorrow…
A. Shoulder Press: 3 sets of 3 reps. Worksets at same weight. Max reps final set.
B. 15 minute AMRAP
4 Chest-to-bar Pullups
8 Kettlebell Thrusters (16/12’s kg)
15 Cal Row
Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.
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
CrossFit Journal: The Forgotten Part of the Deadlift By John Zimmer. The lift doesn’t stop when the bar is at the top. CrossFit prides itself on its training methods having athletic transferability, and learning how to properly set down a heavy weight has far more practical application than dropping it from the waist.…(click here to read more).
Workout of the Day (WOD)
A. Deadlift: In 16 minutes work up to a 5 rep max.
B. 4 Rounds For Time:
25 seconds L-sit Hold (rings/parallette)
20 Overhead Plate Backward Lunge Steps (45/35)
15 Supermans
Post load for Deadlift and time to complete WOD. Ex: 405#, 11:04 Rx
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
Wallball shot sequence. “What’s the most important part of the movement for a Wallball shot ?”
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Lis
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis/Amanda
8p: Open Gym- Lis
Workout of the Day (WOD)
A. Deadlift: In 16 minutes work up to a 5 Rep Max.
B. 16 minutes as many rounds as possible (AMRAP):
7 Handstand pushups**
13 Box Jumps/Step Ups (24/20″) (Step downs only)
20 Mtn Climbers (L + R = 1 rep)
Rest 2 minutes between rounds
**Scale (S2O) Shoulder to overhead (115/85)
Post load for Deadlift. Post total reps for the WOD. Ex: 195#, 205 scaled 75#
And coming tomorrow…
A. Tabata Double Unders (DUs): 8 rounds (20 seconds work : 10 seconds rest)
B. For Time [26 minute time cap]:
400m Run
45 Double Unders**
15 Thrusters (m = 95:135 / w = 65:95)
45 Double Unders
800m Run
45 Double Unders
15 Thrusters (m = 95:135 / w = 65:95)
45 Double Unders
400m Run
**Option: Singles (2:1). Must complete at least 1 DU per set.
Post total DUs from Tabata and time to complete WOD. If doing singles option, include minimum DUs completed in a set.
Ex1: 183, 14:43 Rx+
Ex2: 48, 22:10 (10DU) 65#
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 – Monica
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Deadlift: In 16 minutes work up to a 5 rep max.
B. 6 Rounds: (40 seconds work : 20 seconds rest)
Row for Cal
Wallball Shots 10ft (20/14)
Post load for Deadlift, total cal and total wallballs: 415#, 125, 105
And coming tomorrow…
A. 12 minutes every minute on the minute (EMOM)
ODD: 2 Hang Power Snatch (75% of 1 rep max)
EVEN: 15 seconds L-sit hold on pullup bars
B. 7 Rounds for time [14 minute time cap]
7 Hang Power Snatch (m = 75:95 / w = 55:65)
8 Box Jumps (30/24”) Step downs only
Post load for Snatch. Post time to finish WOD. If time capped post total reps (15 reps per round). Ex: 165, 6:55.
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)
Monday’s at 7pm in the Front Room. Restorative Yoga, taught by Monica Miller, is a class designed to support proper functioning of the muscles, tissues, and joints needed for optimal athletic performance. Chronic tension and repeated tightening reduces range of motion, leading to poor posture, improper breathing, reduced mobility, and injury.
This class begins with a series of continuous postures, integrating breath and alignment, to increase flexibility in tight muscles and improve mobility, particularly in the spine. The class ends with long-held postures to stimulate hydration in your connective tissues, addressing joint range of motion limitations and to balance the nervous system. The class concludes with mind-training practices designed to teach you to activate your rest response. Optimal performance requires both stressing the body and allowing time for rest & recovery.
Join us after your 6pm WOD or reserve Monday nights at 7pm for restorative yoga.
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. Deadlift:5 Rep Max in 15 minutes
B. 4 Rounds For Time (24 minute time cap)
12 Deadlift (155/100)
16 1-Arm Kettlebell Snatch (alternating arms) (24/16kg)
20 8-yard Wall-to-wall shuttle sprints
Rest 2 minutes between rounds
Post load for 5 rep max and total time for 4 rounds (includes rest). Ex: 375#, 13:47
And coming tomorrow…
A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.
B. 3 Rounds for Time (8 minute Time Cap)
6 Front Rack Backward Lung Steps (135:95 / 95:65)*
20 second Dead Hang L-sit Hold
14 Toes-to-Bar
Rest until 10 minute mark. Then…
2 Rounds of
2 minutes as many reps as possible of (AMRAP):
7 Burpees
3 Front Squat (135:95 / 95:65)*
Rest 2 minutes
*(men Rx+ : men Rx / women Rx+ : women Rx)
Post load and max reps for weighted pullups. Post time to complete 3 rounds and then total reps from AMRAP.
Ex: 45# 9 reps, 5:49, 50 Rx+.
If time cap reached post total reps. Each 1 second dead hang L-sit = 1 rep.
Ex2: 10# 13 reps, 103, 42. Rx
