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  • 8/27/2016

    This upcoming Monday August 29th we will start another Fundamentals class at 6PM. Its a great place to begin your fitness journey if your on the fence about CrossFit. You will learn the fundamental movements of CrossFit along with some basic gymnastic movements and get an introduction to Olympic Weightlifting. If you are, or know someone who is interested, come see us Monday night.

    Workout of the Day:

    1) Coach Led Warm-up


    2) In teams of 2 complete for time


    400m Med ball Run as a relay 20/14 

    then

    150 Pull-ups

    160 KB swings (Russian) 70/53

    170 Calorie Row

    180 Push-ups

    then 

    400m Med ball Run as a relay 20/14


    Notes: 

       
    1. the runs are to be done as a relay. Partner “A” runs and when he/she gets back Partner “B” runs. 
    2. The rest of the movements can be split between partners as they see fit


    3) Mobility/Stretching


    Competition Programming:

    1) Clean and Jerk - Work up to a heavy set of 5 Cleans plus Jerk (yes full lift and only Jerk the last rep of the five)


    2) Clean complex -  5x2 of the complex 2 clean pulls + 1 Clean and Jerk using 75% of todays heaviest lift


    3) For time complete 

    50 KB snatches 25 reps each arm broken up however you need to 53/35

    50 T2B

    50 KB snatches 25 reps each arm broken up however you need to 53/35


    4a) 4x15 GHD setup

    4b) 4x20 Russian Twists using a KB AHAP


    Alternate between the 2 resting 60 seconds between exercises 1:30-2:00 between rounds


    5) Mobility/Stretching


  • 8/26/2016

    Look at these youngsters getting it done. Nice work on those handstands ladies!!! If you have kids and are interested in getting them into some classes let us know and we can make it happen for you!

    Workout of the Day:

    1) Coach Led Warm-up


    2) Burgener Warm-up

       
    1. Down and Finish x5
    2. High Pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch Drops x5 hold strength in the bottom


    Skill Transfer Exercises

       
    1. Snatch Grip Push Pressx5
    2. Overhead Squats x5
    3. Snatch Drops x5 Hold strength in the bottom


    3) Snatch 3-3-3-3-3-3 Reps increasing weight each set looking for a new 3RM by the last set


    4) EMOM for 10 Minutes complete the complex 2 Snatch High Pulls + 1 Snatch + 2 Snatch Balances using 70% of todays heaviest weight


    5) Mobility/Stretching


    Competition Programming:

    1) Power Snatches - Work up to a heavy set of 5


    2) 5x3 snatch pulls pausing for 2 seconds 1 inch off the ground, 2 seconds in the hang, and 2 seconds in the power position then finish the pull using 80% of todays heaviest weight


    3) Back Squat -

    1x10 @ 60%

    1x8@ 65%

    1x8@ 70%

    1x8@75%


    4) Front Squat

    1x5@ 60 %

    1x5@ 65%

    2x5@ 70%


    5) For time complete 

    40 KB swings (Russian) 70/53

    80 Calorie Cycle

    40 KB swings (Russian) 70/53


    6) Mobility/stretching

  • 8/25/2016

    So the other night Kim reached one of her goals. She has been working on kicking up into a handstand and just last night she was successful. All it takes is hard work and commitment. Keep it up Kim and you will continue to progress!!

    Workout of the Day:

    1) Coach Led Warm-up


    2) Take 15 Minutes to find a heavy set of 3 Front Squats


    3) 4 Rounds for time of

    60 Sec plank hold

    200m Run

    10 Front Squats using 65% of todays heaviest weight


    4) Mobility/Stretching


    Competition Programming:

    Rest Day!!!

  • 8/24/2016

    So the CrossFit Team Series is coming up soon. We have had folks do this the past couple years and it's really lots of fun. Anyone at any level can have fun with this. Along with the RX'd division there is a scaled division so there is something for everyone. Here's a little overview of what it is:

    The Team Series tests the fitness of four-person teams, two men and two women.

    It starts Sept. 6, with the release of multiple team workouts. Teams will have six days to get together, complete the work, and submit their scores before the deadline: 5 p.m. PT, Sept. 12. Less than a month later, CrossFit will release the final set of team workouts, which will take place Oct. 4-10.

    Teams will be able to choose between two versions of each workout: Rx’d or Scaled.

    There will be three divisions: Open (all ages), Teenage (14-17) and Masters (40+).

    Registration is $80 for the vast majority of teams. Sponsored teams with brands in their team names will pay $500 (Which wouldn't be any of our teams). 

    Heres a link to the registration page if your interested. https://games.crossfit.com/teamseries/#/


    Workout of the Day:

    1) Coach Led Warm-up


    2) Take 15 minutes to work on a goal


    3) For time complete

    250 Double unders

    3000m Row

    250 Double unders

    Notes: If their are more people than rowers start half the class with the goal work and the other half on the Conditioning effort and then switch.


    4) Mobility/Stretching


    Competition Programming:

    1) Jerk - EMOM complete 5 Jerks (whichever jerk you use for your C&J) Starting @ 55% of your 1RM and adding 10lbs each Minute until you fail the reps.


    Notes: You can use the jerk blocks if you so choose, however if you drop the weight between each rep then get right back to it. Once you can’t complete the 5 reps without resting then you are done.


    2) Snatch Balance - EMOM complete 5 Snatch Balances starting at 55% of your 1RM Snatch and adding 10lbs each minute until you fail the 5 reps.


    Notes: these reps should be done unbroken so once you take it out of the rack do not put it back till you complete the 5 reps.


    3) 8 Minute AMRAP of

    8 Pull-ups

    8 Ring Push-ups (lower the rings to about a fist distance from the ground and use those for the push-ups)

    8 GHD Sit-ups


    4) Mobility/stretching

  • 8/23/2016

    Workout of the Day:

    1) Coach Led Warm-up


    2) Burgener Warm-up

       
    1. Down and Finish x5
    2. High Pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch Drops x5 hold strength in the bottom


    Skill Transfer Exercises

       
    1. Snatch Grip Push Pressx5
    2. Overhead Squats x5
    3. Snatch Drops x5 Hold strength in the bottom


    3) Take 15 Minutes to find a heavy set of 3 power cleans


    4) 10 Minute AMRAP of

    7 Deadlifts

    5 Hang Power Cleans using 75% of todays heaviest power clean

    3 Push Jerks using 75% of todays heaviest power clean


    5) Mobility/Stretching


    Competition Programming:

    1) Power Cleans - Work up to a heavy set of 5


    2) 5x3 clean pulls pausing for 2 seconds 1 inch off the ground, 2 seconds in the hang, and 2 seconds in the power position then finish the pull using 90% of todays heavies weight


    3) 5 Rounds for working time of

    200m Run

    15 over the bar burpees

    5 Hang Power Cleans using 80% of todays heaviest lift

    Rest 90 Seconds between rounds


    4a) 4x10 Ab wheels 

    4b) 4x10 Strict T2B

    Complete as a circuit resting 60 seconds between exercises and 1:30-2:00 between rounds

    5) Mobility/stretching

  • 8/22/2016

    Workout of the Day:

    1) Coach Led Warm-up


    2) 3x20 Pistols alternating legs


    Rest as needed between rounds


    3) 5 rounds for working time of

    20 Burpee box jumps

    20 Air Squats


    Rest 90 Seconds between rounds


    4)Mobility/Stretching


    Competition Programming:

    1) Snatch - Work up to a heavy set of 5 Snatches


    2) Snatch complex 5x2 of the complex 2 snatch high pulls + 1 Full snatch using 75% of todays heaviest lift


    3) Back Squat - 

    1x10@ 60%

    1x8@ 70%

    1x6@75%

    1x4@80%


    4) Front Squat - 

    1x5@ 60%

    3x5@ 70%


    5) For time complete 4 rounds of

    500m Row

    50 Double Unders



  • 8/20/2016

    Everyone who came in the gym today got a new PR on their 5RM Shoulder Press. Thats what hard work and commitment will to for you. Keep it up and the numbers will keep climbing!!

    Workout of the Day:

    1) Coach Led Warm-up


    2) In teams of 2 complete 

    56-44-32 reps of

    Pull-ups

    Deadlift 185/130


    Notes: The reps can be broken up between teammates as needed. When performing Pull-ups their partner must be holding the barbell. If their partner drops the barbell then they must stop doing pull-ups. When performing Deadlifts break up the reps as necessary between partners. One works while the other rests.


    3) Mobility/Stretching


    Competition Programming:

    1) Back Squat - 6x5@ 75%


    2) Front Squat - 4x5@ 75%


    3) 5 Rounds for time of


    20 Calorie Row

    15 Wall Balls 30/20


    4) Mobility/Stretching




  • 8/19/2016

    Workout of the Day:

    1) Coach Led Warm-up


    2) Shoulder press 5-5-5-5-5-5 reps AHAP increasing weight each set looking for a 5RM by the end


    3) EMOM for 14 Minutes complete

    Even Minutes - 10 Ring Dips

    Odd Minutes - 45 second plank hold


    4) Mobility/stretching


    Competition Programming:

    1) Clean and Jerk - Work up to a heavy set of 3 Cleans plus Jerk (Yes full lift and only Jerk the last rep of the three)


    2) Clean complex - 5x1 of the complex 2 Clean pulls + 1 full clean and jerk using 70% of todays heaviest weight


    3) 12 Minute AMRAP of

    5 Power cleans 155/110

    10 Calorie Cycle

    15 T2B


    4) Mobility/stretching

  • 8/18/2016

    Great job today everyone. I saw lots of good looking lifts today with the Power Snatch. Keep working hard and you'll keep progressing!!

    Workout of the Day:

    1) Coach Led Warm-up


    2) For time complete 

    60 Wall balls 20/14

    200m Run

    50 Wall balls 20/14

    400m Run

    40 Wall balls 20/14

    800m Run


    3) Mobility/Stretching


    Competition Programming:

    Rest Day!!!

  • 8/17/2016

    Was lucky enough to take my fitness outside today and try a little rock climbing. A big thanks to Roy and Nicole for keeping us safe out there and its something I would definitely do again.

    Workout of the Day:

    1) Coach Led Warm-up


    2) Burgener Warm-up

       
    1. Down and Finish x5
    2. High Pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch Drops x5 hold strength in the bottom


    Skill Transfer Exercises

       
    1. Snatch Grip Push Pressx5
    2. Overhead Squats x5
    3. Snatch Drops x5 Hold strength in the bottom


    3) Take 15 Minutes to find a heavy set of 3 Power snatches


    4) 4 Rounds for time of

    20 Box Jumps

    15 T2B

      5 Power Snatches using 75% of todays heaviest weight


    5) Mobility/Stretching


    Competition Programming:

     1) Find a 1RM bench press


    2) For total reps and time complete

    60 sec ME ring dips 

    then

    4 Rounds of

    20 KB swings (American) 70/53

    20 Box Jumps

    then 

    60 sec ME ring dips


    3) Mobility/Stretching

  • 8/16/2016

    Workout of the Day:

    1) Coach Led Warm-up


    2) In teams of two complete 

    100 Burpees

    then 

    10 Minute AMRAP of 

    5 Single arm KB swings each arm

    5 KB clean and press each arm

    5 KB snatches each arm

    then

    100 Burpees


    Notes: 

    1- While partner “A” is working through the KB work Partner “B” must hang from the pull-up bar. If your partner drops from the bar then you must stop the KB work.

    2- Switch positions after completing a round of the KB work

    3- KB weight is 53/35

    4- The Burpees can be split up between the teammates as needed


    3) Mobility/Stretching


    Competition programming:

    1) Snatch - Work up to a heavy set of 3 Snatches (Yes Full lift)


    2) Snatch complex - 5x1 of the complex 2 snatch high pulls +1 Full snatch using 75% of todays heaviest weight


    3) 4 Rounds for time of

    10 OHS 95/65

    15 Bar facing burpees


    4) Mobility/stretching

  • 8/16/2016

    Workout of the Day:

    1) Coach Led Warm-up


    2) Take 15 minutes to work on a goal


    3) For time complete 

    800m run

    1000m row

    100 double unders

    400m run 

    500m row

    75 double unders

    200m run

    250m row

    50 double unders


    4)Mobility/Stretching


    Competition Programming:

    1) Find a 1RM deadlift


    2) 10 Minute AMRAP of

    5 strict pull-ups

    10 Push-ups

    15 Walking lunges


    3) Mobility/stretching

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