all levels crossfit

Bring-A-Friend Day Thursday 8/27

Today all classes will be a Fitness Startup (Beginners CrossFit) Class. There will be an all-levels partner friendly Workout of the Day (WOD). Invite a friend, family member, or co-worker to join you for the WOD. Reserve you class in advance by clicking here or Contact Us to reserve a spot for a friend.

Dan-Thuy on Box Jump Overs
Dan-Thuy on Box Jump Overs

Today’s schedule

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

Workout of the Day (WOD): Bring-A-Friend Day!!

A. Strict Press: In 10 minutes work up to a heavy set of 2 (90% of 1RM)

B. Partner WOD:
OPEN: 800m Row*
8 Rounds
4 Ring Rows
8 Situps
12 KB Goblet Squats
CLOSE: 800m Row*

Rounds and reps are team totals. One person working at a time. *(Scale up option 1200m Row).

Post load for strict press, load for Kettlebell, and time to complete WOD.
Ex: 80#, 20kg, 15:48 Rx

And coming tomorrow…

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

B. For Time [16 minute time cap]:
OPEN: 100 Double Unders**
21-15-9
Kettlebell Swings (24/16kg)
Burpees
CLOSE: 100 Double Unders

**Scale 1:1 Singles, 1:1 Speed Step, 35 (DU + Single)

Post load and reps for Bench and time to complete WOD Ex: 185#, 9:38 Rx.

Just pull a little harder
Just pull a little harder

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- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8p: Open Gym- Richard

Workout of the Day (WOD)

A. Front Squat: 5-4-3-2-1 working up to a heavy single. (Start at 75% 1 rep max)

B. 24-18-12-6 Rep Rounds For Time:
Front Squats (m = 105/145, w = 70/100)
Toes to bar

Post load for Front Squat and time for WOD. Ex: 285#, 11:24 Rx+

And coming tomorrow…

A. Deadlift: 3 rep max

B. 5 Rounds
15 Burpees
50 Double Unders

Post load for deadlift and time to complete WOD. Ex: 405#, 10:48 Rx

Gracie looking on as Morgan finishes up partner row
Gracie looking on as Morgan finishes up partner row

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- 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. Strict Pullups: 1 set of max reps

B. “McFeaters”
500m Row
30 BW Back Squat
20 BW Deadlift

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

And coming tomorrow…

A. Thruster: In 10 minutes work up to a moderate set of 2 from the rack

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

Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx

Snatch practice: Forget the scoreboard and the clock and focus on technique.
Snatch practice: Forget the scoreboard and the clock and focus on technique.

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- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

And coming tomorrow…

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx

Samson stretch
Samson stretch

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

Workout of the Day (WOD)

A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk

B. 1 Minute Max Cals Airdyne

Post max load for Snatch and C&J and total cal. Ex: 185#, 275#, 32

And coming tomorrow…

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

Why do people stick with CrossFit longer than other fitness programs? Here, long-term CrossFit athletes pass along the lessons they’ve learned and explain how CrossFit has changed for them over the years…
Click here to read more: CrossFit Longevity “The CrossFit Journal” by Hilary Achauer

Coach Kelly. What movement is she demo-ing?
Coach Kelly. What movement is she demo-ing?

Today’s schedule

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

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.

And coming tomorrow…

A. Weighted Ring Dips: 3 sets of 5 reps. Working up to a heavy set of 5.

B. “Ghost” 6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest

Try for as many reps as possible of EACH exercise, not just total score.

Post load for ring dips. Post separate totals of calories rowed, burpee reps, and double-under reps completed to comments.
Ex: 35#, 126 / 95 / 380 Rx

Warmup 500m row or 400m run?
Warmup 500m row or 400m run?

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- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Bench Press: 5-4-3-2-1 working up to a heavy single.

B. 5 Rounds
10 Bench Press (50%)
20 AbMat Situps
40 Double Unders

Post load for Bench and time for WOD. Ex: 275#, 11:35 Rx.

And coming tomorrow…

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds:
24 Air Squats
24 Pushups
24 Walking Lunge Steps
250m Row

Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.

Anna W poised for the next interval
Anna W poised for the next interval

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. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)

B. Rep Rounds For Time [18 minute time cap]:
2-4-6-8-10
Front Squat (m = 95:135 / w = 65:95)
Hang Power Clean
12 Toes-to-bar

Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 Rx+.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 7 reps. All sets at the same weight. Max reps final set.

B. Rep Rounds For Time [24 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row

Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.

Brandon keeping his head on a swivel for the bear crawl circles.
Brandon keeping his head on a swivel for the bear crawl circles.

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- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis

Workout of the Day (WOD)

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

And coming Saturday…Partner WOD

10 minutes as many rounds as possible (AMRAP):
30 2-man Pullups
30 Medball Squat Toss (20/14)
30 Box Jumps (24/20”) (step downs only)
30 Tire flips
30 Partner Situps w/ Medball (20/14)
Rest 4 minutes and repeat. Continue where you left off.

Post reps completed in first AMRAP and total for WOD. Ex. 185, 355 Rx.

Sunday Schedule

10a class, 11a open gym

Handstand Pushups & Pistols
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