6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: 7 minute EMOM 1 Deadlift. 80% of 1RM at tempo (3-0-3-1)
B. 3 Rounds For Time:
200m Front Rack Kettlebell Carry (2) (24/16kg)
40 AbMat Situps
Post load for load for Front Squat and time to complete WOD. Ex: 245#, 8:20 Rx
And coming tomorrow…
A. Speed Step: 3 rounds of 1 minute AMRAP speed step (R+L=1)
Rest 3 minutes between rounds.
B. “Capoeira”
15 minute AMRAP
10 Toes to Bar
15 Burpees
40 Double-Unders
Post all 3 scores from singles and rounds and reps from WOD. Ex 86-85-92, 5+20 Rx.
Sign up to participate in the WOD this Saturday, August 1st from 9am-12pm. This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. For more details of the event, WOD description, Open & Scaled divisions, heat times, and to register & donate click here.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Every minute on the minute (EMOM) for 10 minutes:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Dead hang L-sit hold
B. 3 Rounds For Time [18 minute time cap]:
(10/8) Cal Row
8 Kettlebell Swings (24/16kg)
6 AbMat Situps w/ Medball (20/14)
(10/8) Cal Row
8 Kettlebell Swings (24/16kg)
6 GHD Situps
Post total reps of strict HSPU and time to finish WOD. Ex: 27, 10:55 Rx.
And coming tomorrow…
A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (24/16)
4 Tire Flips
250m Sprint
Rest 1 minute between rounds
Post load and reps for Bench. Post time to complete WOD. Ex: 175# 11 reps, 8:51 Rx.
Why do we do CrossFit? People join CrossFit for fitness and health benefits. And we see results for new athletes in their first 3 months, continued improvement at 6 months, and further progress at 1 year across all physical skills, performance benchmarks, and health markers. Beyond a year what is the long term benefit of resistance training and CrossFit’s prescribed high intensity, functional movements, constantly varied? What is the benefit for continuing to train as we age past 30-40-50-60-70+ years old regardless of how old we are when we start?
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
Workout of the Day (WOD)
“8 Cubed”
Complete 8 Rounds for Time of: [24 minute time cap]
8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Push Press (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops
Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10 Rx.
Example 2: (24:00) 501 reps Rx.
And coming Saturday…
Team WOD: “Jungle Race” 3 Rounds: Teams of 3
200m Medball carry 2x (20/14)
4x30ft Broad jumps to targets (6ft)
4 Rope climbs**
4x30ft Balance foot hand crawl
100m KB farmers carry 2x (32/24kg)
20 Tire flips
20 PVC toss 10ft
12 Burpee wall jumps (48”)
**Must wear long socks or pants to protect shins/legs on rope climbs.
All reps and distances are team totals. All team members may be working at the same time.
Post time for team to complete WOD. Ex: 32:10 Rx.
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12p: Restorative Yoga- Monica
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Kelly
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD):
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.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5. Sub strict or segmented pullup+negative.
B. Complete For Time:
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 load and reps for pullups and time for WOD. Ex: 57#, 7 reps, 13:12 Rx
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Kelly
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. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.
B. 2 Rounds of 8 minute AMRAP
OPEN: 400m run
As many repetitions as possible (AMRAP) in remaining time
–8 Sumo-deadlift high pulls (24/16kg)
–12 AbMat Situps
Rest 2 minutes and repeat
Post load and reps for pullups and total reps from 2 AMRAPs (ex: 53#, 7 reps, 194 Rx)
And coming tomorrow…
A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.
B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees
Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.
Post load for power clean and total rounds and reps for AMRAP. Ex: 210#, 95.
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- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Bench Press: 5-4-3-2-1 working up to a heavy single.
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: Cancelled
No Open Gym in the afternoon/evening
Holiday Schedule
Friday 7/4: Closed for 4th of July. Saturday 7/5: 9,10,11am classes. Captain America Partner WOD Sunday 7/6: 12pm class, 1pm open gym.
Workout of the Day: GROUP WOD
A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 10 minutes.
B. Group WOD: In teams of 2-14 (entire class) complete 20 reps per person for each of the following movements:
Toes to bar
Deadlift 275#
Tire Flips
Box Jumps (24/20) Step downs only
[20 minute time cap]. May be completed in any order and any size interval. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement.
Post load for power cleans and time to finish group WOD. If time capped post percentage of reps completed:
Ex1: 115, 12:12 T2R
Ex2: 215, class of 5: 375 out of 400 = 94% Rx
And coming tomorrow… 4th of July!
CLOSED
Coming Saturday… Partner WOD
Captain America Partner WOD
20 Minutes As Many Rounds As Possible (AMRAP)
4 Jab-jab-cross-elbow-elbow-knee-knee combo
6 Archer pullups
8 Overhead Walking Lunges with plate (45/25)
200m run
40m Sled push (100/50)
Partners alternating each round. Tape hands / use gloves for boxing. Wear red, white, and blue!
If you pre-ordered a blue zip-up hoodie, you can pick it up at the box on the check-in desk (look for your name on the tag). We ordered a limited amount of additional hoodies, so snag one while you can for $40. Last year’s hoodies are also on sale now for $30. Bundle up in CFM gear!
See you tonight at the holiday party!
Get to the box today for the 12 Days of CrossFitMas workout, then join us tonight for our annual CrossFitMas holiday party! The party kicks off at 7p with tunes from DJ POB & some grub from DBA Barbecue. Bring a friend and an appetizer or dessert (or beverage) to share. We’ll be enjoying holiday cheer at the box until 10, then take the party elsewhere. Happy Holidays!
Carlos!
Today’s schedule
6a: All Levels CrossFit- Cassie
7a: All Levels CrossFit- Cassie
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy
Workout of the Day (WOD)
12 Days of CrossFitMas Perform the workout like the lyrics to the 12 Days of Christmas. In other words, one burpee, then two handstand push ups and one burpee, then three abmat situps and two handstand push ups and one burpee, then four lateral wall ball throws and three abmat situps and two handstand push ups and one burpee, then five wall balls and four throws and three situps and two HSPU and one burpee… and so on.
1- Burpee
2- Handstand Push Ups
3- Abmat situps
4- Lateral med ball throws (2 ea side)
5- Wall balls
6- OH walking lunges (3 ea leg)
7- Russian kettlebell swings
8- KB snatch (4 ea arm)
9- Goblet squats
10- Pull ups
11- Toes to bar
12- Box jumps
And coming tomorrow…
Partner Chipper
Buy in: partner carry down and back in parking lot
Then, complete these reps split up between partners however you choose:
10 burpees
20 bear complex 95/65
10 burpees
30 pull ups
10 burpees
40 toes to bar or v-situps
10 burpees
50 wall balls
10 burpees
60 push ups
10 burpees
100 double unders or 300 singles
Cash out: wheelbarrow carry
Holiday Travel Workout
Warm up: 50 jumping jacks
Then, accumulate 4 minutes in a plank hold (time spent resting doesn’t count!)
Then, spend 10 minutes stretching/mobilizing