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  • 2/20/2018

    Well 18.1 is only a few days away. Anyone have any guesses on what might be coming our way? Next on the agenda, Friday nights during the open season we will only be holding our regular morning classes and the 4:00 pm class, from 5:00 on will be the open workouts for the athletes who have signed up and need to be judged. We start a little after 5 and will go until everyone is finished. Please take note that only 3-4 athletes can go at a time so if you need to go early, come early. We will have heats set up on the board so the sooner you get there the more options you will have to put your name on an earlier heat. If you CAN NOT make it to Friday nights you MUST PM me to set up a make up day/time. All scores have to be entered Monday by 5:00. I hope to see all the athletes there, it's such a good time to be with you CrossFit family and friends, cheer them on and push yourself to limits you didn't think you had. Let me or any of the coaches know if you have any questions.

    Workout of the Day:

    1) Coach Led Warm-up

    2) Take 15-20 Minutes to find a heavy set of 5 Bench Press then complete 5x3@ 85% of todays heaviest

    3) 10 Minute AMRAP of
    10 Deficit Push-ups
    (hands on 45lb plates)
    10 KB Swings (American) 70/53
    10 V-ups

    4) 3 rounds of
    60 Sec Plank
    45 Second Hollow Hold


    Competition Programming:

    1) For time and total reps complete
    60 Sec max effort box jumps 30/24
    800m Run
    60 Sec max effort box jumps
    400m Run
    60 Sec Max effort box jumps
    200m Run

    2) Mobility/Stretching

  • 2/20/2018

    Workout of the Day:

    1) Coach Led Warm-up

    2) Take 15-20 Minutes to find a heavy set of 7 Front Squats

    3) For working time complete 5 rounds of

    7 DB Thrusters Right Arm 50/35
    100m sprint
    7 DB Thrusters Left Arm 50/35
    100m sprint
    Rest 60 Seconds between rounds

    4) Mobility/Stretching


    Competition Programming:

    1) Back Squat  3x3@ 80% of your 1RM

    2) 8 Minute AMRAP of
    5 Power Snatches 135/95
    5 Thrusters 135/95


  • 2/17/2018

    Workout of the Day:

    1) Coach Led Warm-up

    2) With a partner complete

    300 Med Ball Cleans 30/20

    Notes: While Partner “A” works on Med Ball cleans Partner “B” will complete a 100m single arm farmers carry with a KB 70/53 switching arms at the turn around. When partner “B” returns they will switch. Continue like this till all 300 reps are complete.

    3) Mobility/Stretching

  • 2/16/2018

    Workout of the Day:

    1) Coach Led Warmup

    2) Take 10 Minutes to work on Handstand Walks

    3) 5 Rounds for time of
    10 Ring Dips
    20 Double Unders
    10 Push-ups
    20 Duble Unders

    4) 6 Minute AMRAP of
    50 Russian Twists
    50 V-ups


    Competition Programming:

    1) Front Squat 5x5@ 70% of your 1RM

    2) 5 Rounds for time of
    5 Snatches 155/110
    10 HSPU

    3) Not for time complete 3 rounds of
    60 Sec plank hold
    60 Second side plank each side

    4) Mobility/Stretching

  • 2/15/2018

    Workout of the Day:

    1) Coach led Warm-up

    2) For time and total burpees complete with a partner
    5000m Row

    Notes:
    1. With this workout the 5000m needs to be split evenly.  
    2. While partner “A” is rowing Partner “B” will complete Burpees.
    3. You can split the meters up however you want as long as each partner gets 2500m in.
    4. Your score will be the total time it takes to finish the 5000m. However keep track of those burpees cause for each burpee that gets done it will be 1 second off your total time.

    3) Mobility/Stretching


    Competition Programming:

    Rest Day!!!

  • 2/14/2018

    Only a week left before the open begins. Get yourself signed up to take part in this fun online competition. It's a good time and brings the gym together with the common goal of motivating each other and showing support for the ones taking part in the competition. I'm ready to go, who else is with me?

    Workout of the Day:

    1) Coach led Warm-up

    2) For time complete
    3 rounds of

    30 Box Jumps 24/20
    25 T2B
    20 Deadlifts 205/145

    3) Not for time complete
    3 rounds of
    20 Sit-ups
    45 second side plank each side

    4) Mobility/Stretching


    Competition Programming:

    1)5x5 Power cleans using 70% of your 1RM

    2)5x5 Power Snatch using 70% of your 1 RM

    3) 10 Minute AMRAP of
    20 DB Snatches 50/35 Alternating Arms
    20 T2B

    4) 6 Minute AMRAP of
    20 GHD Situps
    20 2 Count Flutter kicks

  • 2/13/2014

    Workout of the Day:

    1) Coach Led Warm-up

    2) Take 15-20 minutes to find a heavy set of 5 Hang Cleans (yes squatting)

    3) Complete as a descending ladder from 10-1 reps of
    Hang cleans using 65% of todays heaviest weight
    KB swings

    Before each set of Hang Cleans and KB Swings complete a 100m Sprint

    Notes: It'll look like this. At 3-2-1 go you will start with the 100m run. Then complete 10 Hang cleans and 10 KB swings. Then run another 100m and upon returning complete 9 of the hang cleans and KB swings. Continue this way until all reps are complete

    Competition Programming:

    1) For time 

    Complete 3 rounds of
    500m Row
    10 Pull-ups
    Rest 2 minutes
    then
    Complete 2 rounds of
    500m row
    10 Pull-ups
    Rest 1 minute
    then
    Complete 1 round of 500m row
    10 Pull-ups

    2) Mobility/Stretching

  • 2/12/2018

    Workout of the Day:

    1) Coach Led Warm-up

    2) Shoulder Press 7-7-7-7-7 Reps AHAP. Work up to around 95% of your 7RM and use for all sets. If you do not have a 7RM find a weight that feels heavy and use it for all sets.

    3) EMOM for 10 Minutes Even Minutes - 10 KB Single Arm Push Press each Arm 70/53
    Odd Minutes - 30 Second Hand Stand Hold

    4) Mobility/Stretcihng


    Competition Programming:

    1) Back Squat 5x5@ 75% of your 1RM

    2) 5 Rounds for time of
    5 Cleans 185/130
    10 HSPU

    3) Not for time complete 3 rounds of
    10 Strict T2B
    10 V-ups
    20 Russian Twists with a KB AHAP

    4) Mobility/Stretching



  • 2/10/2018

    Get signed up and join us for this fun online competition. If you have any questions please don't hesitate to ask.

    Workout of the Day:

    1) Coach Led Warm-up

    2) In teams of 2 complete 

    100 manmakers for time 50/30

    While Partner “A” works on the Manmakers Partner “B” will row 400m. Once Partner ”B” hits their 400m switch. Continue this way till 100 reps are completed.

    3) Mobility/Stretching


    Competition Programming:

    Join us for our team WOD

  • 2/9/2018

    Workout of the Day:

    1) Coach Led Warmup

    2) For time and totall reps complete
    800m Run
    then
    8 Minute AMRAP of
    10 Deadlifts 155/110
    10 Hang Power Cleans 155/110
    then
    800m Run

    3) Mobility/Stretching


    Competition Programming:

    1) EMOM for 10 Minutes complete
    Even Minutes - 3 Snatches using 50% + 25lbs of your 1RM adding 5lbs each set
    Odd Minutes 6 MU
    Notes: The Snatches should be touch and go

    2) Back Squat 1x20 using 60% + 50lbs of your 1Rm (once the bar comes out of the rack do not put it back until you finish 20 reps)

    3) 7 minute AMRAP of Target Burpees

    Note : Target is 6 inches above outstretched  hands

    4) Mobility/Stretching

  • 2/8/2018

    Workout of the Day:

    1) Coach led Warm-up

    2) For time complete
    30 Medball Cleans 30/20
    40 Over the Ball Burpees
    30 Medball Cleans 30/20
    30 Over the Ball Burpees
    30 Medball Cleans
    20 Over the Ball Burpees

    3) 5 Minute AMRAP of
    20 2 Count Flutter kicks
    20 Sit-ups

    4) Mobility/Stretching


    Competition Programming:

    Rest Day!!!

  • 2/7/2018

    I saw a few more names up there today for the open. Lets get that board filled up with names. Remember there is something for everyone with this online competition. RX'd, Scaled and masters divisions. It's a great time and can't wait for it to begin. If you have any questions just ask a coach and they can more than likely answer it for you. 

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 Minutes to find a heavy single power snatch

    3) 6 Rounds for working time of
    10 Pull-ups
    10 HSPU
    3 Power Snatches using 75% of todays heaviest

    Rest 60 sec between rounds

    Notes:
    1. Instead of resistance bands for the scale to pull-ups let do either ring rows or jumping pull-ups with a negative
    2. For the HSPU scale down to either 30 sec hand stand holds or seated (on the floor) DB Press

    4) Mobility/Stretching


    Competition Programming:

    1) EMOM for 6 Minutes complete 5 Power Cleans starting at 50% + 25lbs of your 1RM adding 5lbs each set
    90 second rest
    EMOM for 6 minutes complete 5 Power Snatches starting at 50% + 25lbs of your 1RM increasing 5lbs each set
    Notes: these should be touch and go

    2) 7 Rounds for working time of
    7 Deadlifts 225/155
    7 HSPU
    7 Box Jumps 30/24

    Rest 60 Seconds between rounds

    3) Mobility/Stretching

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