jump rope

Today’s schedule

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

Workout of the Day (WOD)

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

B. 3 Rounds For Time [15 minute time cap]:
300m Run
6 Muscle Ups**
30 Double Unders*

**Sub 6 False-grip Chest-to-ring pullups + 6 Ring Dips
*Scale Double Unders 3:1 Singles (90 reps)

Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 9:38 Rx

And coming Saturday…

Teams of 2:
10 minute AMRAP
20 Cal Row
20 Overhead Lunges (45/25# plate)
20 Wallball Shots 10 ft (20/14)
20 Pullups
Rest 4 minutes and repeat.

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

Score is total reps completed. Ex: 354 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 11.07.14 Read More »

Scott dropping under the barbell to receive the snatch.

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

Workout of the Day (WOD)

A. Power Snatch: 8 minutes. Every minute on the minute 1 Power Snatch. Workups.

B. For Time:
15-12-9 Power Snatches (m = 95/115, w = 65/80)
100 Double-Unders**

**Scale to 150 Singles

Post load for Power Snatch and time to complete WOD. Ex: 185#, 8:55 Rx+

And coming tomorrow…

A. Weighted Box Jumps: 5 sets of 3 reps to 20”

B. “Christine”
3 rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″) (step downs only)

Post load and height for box jumps and time to complete “Christine”. Ex: 12kg 20”, 13:10 Rx

WED 10.29.14 Read More »

Dan-Thuy's cleaning while partner hang for David. — Dan-Thuy’s cleaning while partner hang for David.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
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

Bring-A-Friend Day is this Thursday 10/23! We’ll have an all-levels beginner friendly partner workout. Invite a friend or family to join you for class.

Workout of the Day (WOD)

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

B. “Annie”
50-40-30-20-10
Double Unders
AbMat Situps

Post max load and reps for Squat and time to complete WOD. Ex: 330# 7 reps, 9:50 Rx

And coming tomorrow…

A. Power Clean: In 20 minutes working up to a heavy single.

B. 10 minute EMOM:
40 seconds work:
2 Power Clean (75%)
AMRAP Bar facing burpees
20 seconds rest

Post load for Power Clean. For EMOM post total reps of burpees and weight for clean.
Ex: 245#, 52 (185#).

TUES 10.21.14 Read More »

Heavy Deadlift Day! — Heavy Deadlift Day for the Ladies!

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- Ben
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 3 Rep Max

B. 12 minute EMOM:
ODD:
5 Sumo deadlift high pull (32/24 kg)
14 Jumping Lunges
AMRAP Double Unders

EVEN:
Rest

Post load for Deadlift. Post total reps of Doubles Unders for the WOD. Ex: 415#, 220 Rx.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 7. Same weight on all sets. Max Reps on final set.

B. Tabata Holdata: 4 Rounds (20 seconds work : 10 seconds rest)
Air Squats
Hold at Bottom of Squat
Power Clean (m = 115/135, w = 85/95)
Hold barbell in front rack.
Hand release pushups
Hold plank on elbows
Ring rows
Hold deadhang on pullup bar

Post weight and reps for pullups and total reps from WOD. Ex: 25# x 9 reps, 128 Rx

WED 10.15.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Deadlift: In 12 minutes work up to a heavy set of 7 unbroken.

B. 3 Rounds For Time [18 minute time cap]:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (185/125)

Post load for Deadlift and time to complete WOD Ex: 275#, 9:45 Rx

And coming Saturday…

Partner WOD:
Team of 2
20 minute AMRAP with Static Holds
20 Pullups while partner holds plank on elbows
10 Power Cleans (135/95) while partner dead hangs on pullup bar
200m Run

All reps are team totals. One partner working at a time while the other is in a static hold. Both partners run at the same time and once both are finished they may start the next round.

Score is total number of pullups and power cleans completed (30 points per round). Ex: 189 Rx.

Saturday YOGA

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 10.10.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Amanda
7a: All Levels CrossFit- Amanda
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Speed Singles: 3 rounds of 1 minute AMRAP speed singles (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.

And coming tomorrow…

A. Squat Clean: Every minute on the minute for 7 minutes:
1 Squat Clean
1 Hang Squat Clean
(80% of 1 rep max Squat Clean)

B. For Time [12 minute time cap]:
9-7-5
Squat Clean (m=95/135 w=65/95)
Strict Handstand Pushups

Post load and reps for Squat Clean Complex and time to complete WOD Ex: 235#, 6:38 Rx+

THUR 10.02.14 Read More »

Emilio cheering on Tech during Thursday Partner WOD.

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

Workout of the Day (WOD)

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

B. For Time [18 minute time cap]:
OPEN: 100 Double Unders (2:1 Singles)
21-15-9
Kettlebell Swings (32/24kg)
Burpees
CLOSE: 100 Double Unders

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

And coming Saturday…

Partner WOD: “Hammer”
5 Rounds
5 Power Clean
10 Front Squat
5 Push Jerk
20 Pullups

Weight: Rx = 95/65, Rx+ = 115/85. Rounds and reps are team totals. Partners may partition reps any way. One person working at a time. All 5 Power Clean must be finished before starting the 10 Front Squat, and so on.

Saturday YOGA

Time: 12p Yoga Instructor Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 09.26.14 Read More »

Clare working on her overhead squat with Coach Casey

Today’s schedule

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

Workout of the Day (WOD)

A. 6 Rounds For Time:
200m Run
7 Deadlift (m = 205:255 / w = 135:170)
Rest 1 minute b/t rounds

B. Cash Out:
100 Double Unders or 300 Singles
20 Candlestick Holds to straddle stretch
Accrue 1 minute in L-sit ring support hold

Post time to complete WOD. Ex: 17:30 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 10 minutes:
1 Hang Squat Snatch

B. 9 Rounds For Time [12 minute time cap]:
4 Hang Squat Snatch (m = 75:95 / w = 55:65)
6 Toes to bar

Post load for Snatch and time to complete WOD. Ex: 155#, 10:29 Rx

TUES 09.16.14 Read More »

1, 2, 3, ... Kettlebell swings — 1, 2, 3, … Kettlebell swings

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

Workout of the Day (WOD)

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.

And coming Saturday…Partner WOD

Partner “Holbrook”
12 Rounds For Time
5 Thrusters (115/85)
10 Pullups
100m Run

Rounds and reps are team totals. Partners may partition reps and rounds any way. One person working at a time. All 5 thrusters must be finished before starting the 10 pullups, and so on.

Sunday WOD: Fight Gone Bad

10a class, 11a open gym: Come PR this benchmark WOD on Sunday morning!

FRI 09.12.14 Read More »

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

B. As many rounds & reps as possible (AMRAP)
2 minutes AMRAP: 10 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Jumping Air Squats
2 minutes rest
2 minutes AMRAP: 10 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Tuck Jumps

**Scale Singles (1:1)

Post load and max reps for Bench and total reps from WOD. Ex: 215#, 8 reps, 242 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 8 minutes:
ODD: 15 seconds max rep strict ring dips: 45 seconds rest
EVEN: 15 seconds support position hold on rings: 45 seconds rest

B. 5 Rounds For Time [16 minute time cap]:
5 Pullups
5 Ring Dips
5 Deadlift (225/155)
200m Run

Post total dips and time to complete WOD. Ex: 31, 9:29 Rx

TUES 09.09.14 Read More »