handstand walk

Let me tell you about my CrossFit friends!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. Turkish Get Ups
4-4-4-4-4 (2 reps per arm)

B. AMRAP 9
20 Single Arm DB Hang Clean & Jerk (50/35) (Change hands after 5 or 10 reps)
50 Double Unders
25ft Handstand Walk (scale 25ft straight leg bear crawl or plank shoulder taps)
20/14 Calorie Row

Post heaviest turkish get up and rounds and reps completed during AMRAP. Ex: 53#, 3+4 Rx

And coming Saturday…

TBA

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga

And coming Sunday…

TBA

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 12.07.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

2 Rounds For Time [18 Minute Time Cap]:
400m Run
40ft Handstand walk
400m Run
30 Pistols

Post time to complete WOD. Ex: 16:12 Rx

And coming tomorrow…

A. Strict Pullups: Every minute on the minute for 5 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest

B. 4 Rounds For Time [16 Minute Time Cap]:
5 Burpee Broad Jumps (4/3’)
12/10 Cal Row
15 Kettlebell Swings (24/16kg)
20m Sled Push (225/180)

Post reps for pullups and time for WOD. Ex: 35, 10:40 Rx

WED 03.07.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

Perform the following tests:

L-sit on P-bar for Time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

Post time, distance, and loads.
Ex: 0:31, 12ft, 35#, 185#

And coming tomorrow…

“Snatch Me If You Can”
5 Minute AMRAP
Squat Snatch @ 65% of 1 RM

Post load and reps for the WOD. Ex: 120# 27.

MON 01.22.18 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Handstand Walk: Spend 15 minutes practicing HS walk progressions.

B. 3 Rounds [21 Minute Time Cap]
100m Walking Lunges
20m HS Walk
50 Kettlebell Swings**

**Kettlebell Scale:
L3 = 16/12kg
L2 = 12/8kg
L1 = 15/10# dumbbell

Post time for WOD. Ex: 18:45 L3

And coming Saturday…

“Steel Hands”
Partner WOD
28 Minute AMRAP
12 Toes-to-bar
15 Hang Power Clean (165/105#)
21 Slam Balls (20/15#)
50m Farmer’s Carry (32/24kg)

All rounds and reps are team totals. 1 partner working at a time and teams may partition the rounds and reps any way except 1 one partner may complete the entire Farmer’s carry each round.

Post rounds and reps completed. 50m = 1 rep. Ex: 5+31 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 09.29.17 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. Max Distance Handstand Walk

B. “Sage at 20” (20-minute work capacity test)
20 minutes as many rounds as possible (AMRAP):
20 Thrusters (135/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52 Rx.

And coming Saturday…

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

B. Partner WOD: 16 Minute AMRAP
2 minute AMRAP Calorie Row
15sec Dead Hang L-sit Hold
50ft Kettlebell Farmers Carry (32’s/24’s kg)

1st Partner starts on the row. Partner 2 starts on L-sit hold and then completes farmers carry. At the 2 minute mark partners switch and Partner 2 continues row where Partner 1 left off. Partner 1 must complete dead hang hold and farmers carry before returning to the row. Continue this pattern for 16 minutes.

Post time for Baseline and calories rowed. Ex: 3:56 Rx, 228 calories Rx.

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: Open Gym- Tom
12:15p: Yoga- Annie Harbison. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Richard
10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 05.27.16 “Sage at 20” Read More »

Andrea working on improving her clean setup position

Today’s schedule

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

Workout of the Day (WOD)

A. Max Distance Handstand Walk

B. 20 Minute AMRAP:
20 Thrusters (135/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 25ft, 2+52 Rx.

And coming Saturday…

Partner WOD: Teams of 3
25 Minute AMRAP
3000m Row Buy In
In remaining time–
200m Kettlebell Farmer’s Carry (32’s/24’s kg)
50 Sumo Deadlift High Pull (32/24 kg)
50 Kettlebell Swings (32/24 kg)

One partner working at a time. All reps and distances are team totals.

Post rounds and reps completed for WOD. 200m carry counts as 1 rep. Ex: 2+84 Rx.

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: Open Gym (Benchmark Make Up)- Tom
12p: Restorative Yoga- Monica

Sunday Schedule

Gym Closed.

Monday Schedule

We will be doing Memorial Day Murph at Piedmont Park on Monday morning 5/25 at 9:30am on the Active Oval. Meet by the pullup bars. The gym will be closed on Monday. Click here to sign up for the Memorial Day Murph WOD (open to all members).

FRI 05.22.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey