BLOG

  • 11/14/2018

    Workout of the day:

    1) Coach led Warm-up

    2) For total reps complete 3 rounds of
    3 Minutes of Burpees
    3 Minute Row for Calories
    2 minute Rest between rounds (rest is only between rounds and not between movements)

    Notes:
    1. If there are more folks than rowers start half on the burpees and half on the rowers.
    2. On the row 1 calorie equals 1 rep.
    3. The 2 minute rest is not optional. You should need it. If you don’t feel you do then you need to try harder. 



    3) Mobility/stretching

  • 11/13/2018

    Just a reminder that this Saturday the 17th we will be closed at the gym. Instead we will be taking our fitness outside for a friendly game of football. Come on down and meet us at Ft. Nugent Park at 10:30AM by the football field. Bring you family or a friend or two. It is always a good time. It is flag football so there is not a whole bunch of contact. 

    Workout of the day:

    1) Coach Led Warm Up

    2) 10 Rounds of
    10 Wall Balls 30/20 to a 10ft target
    10 Box jumps 30/24
    10 V-ups

    Notes: I want jumping not step ups so scale the height of the box as needed. Both Men and Women will be tossing to the 10 foot target so scale the weight of the Med Ball a needed. 

    3) Mobility/Stretching

  • 11/12/2018

    Thanks to all you veterans present and past for serving this fine country. Your dedication and hard work does not go unnoticed. Today we will tackle a hero WOD. Give it your all. It will be tough but it will be worth it. 

    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

    1) Coach Led Warm-up

    2) “DT"
    Five rounds for time of:


    155/110 pound Deadlift, 12 reps


    155/110 pound Hang power clean, 9 reps


    155/110 pound Push jerk, 6 reps

    3) Mobility/Stretching

  • 11/10/2018


    Just a reminder that we will not hold a 10:00 class tomorrow. We will have our normal 9:00 class and then following, a mobility clinic. We look forward to seeing you all tomorrow morning and don't miss out on the clinic. It's going to be good and I fell confident saying we could all use a little mobility in our ives.

    Workout of the Day:

    1) Coach Led Warm-up

    2) In teams of 2 complete a 25 minute AMRAP of
    200m Med Ball Run 20/15
    20 KB Swings 53/35
    50 Double Unders

    Notes:
    One person works while the other rests. Each person must complete a round for the round to count. Each Partner can do the round straight through or break up the movements as needed. As long as only one person is working at a time and each person completes a full round for it to count.

    3) mobility/stretching

  • 11/9/2018


    Workout of the Day:

    1) Coach led warmup

    2) Back Squat 5-5-5-5-5-5 Reps AHAP work up to somewhere between 85-95% of your 5 RM and use for all sets. If you do not have a 5RM find a heavy weight and use for all sets. We are not looking for a new 5Rm today.

    3) EMOM for 10 Minutes complete

    Even Minutes - 10 DB Box step overs to a 24/20 inch box using 50/35

    Odd Minutes -  15 V-ups

    4) mobility/stretching

  • 11/8/2018

    Great job today everyone, we all made it to the middle of the week and we are still pushing hard, we like to see that in our athletes. Don't forget tomorrow is the 2nd part of our Squat Clinic at 6 pm so there is no regular 6:00 class.

     So due to some unforeseen circumstances on our behalf at CrossFit Oak Harbor we will have to postpone our next weeks starting of the OPEN GYM. We apologize to anyone who has been planning and looking forward to these new hours at the gum but unfortunately for us, Coach Caitlyn will be moving on. She was offered an amazing dream job and will only be helping coach some in the evenings. When you see her these next few weeks Congratulate her and make her know how much she will be missed everyday in our gym. She has done so much for us in the short time she has been with us. With that being said, we are not giving up on the new hours we just need to rearrange the coach's schedules to make it work for everyone.  

    Also don't forget about the Mobility class on Saturday right after our 9:00 WOD.


    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 minutes to find a heavy set of 3 Hang Power Snatches

    3) For time complete as an ascending ladder from 5-10 reps of

    DB Snatches Left Arm 50/35

    Push-ups

    DB Snatches Right Arm 50/35

    Ring Dips

    4) Mobility/Stretching


  • 11/7/2018

    Workout of the Day:

    1) Coach led Warm-up

    2) 22 Minute AMRAP of
    800m Run
    75 Box Jumps 24/20
    75 Situps

    3) Mobility/stretching

  • 11/6/2018

    Just a friendly reminder that there will be no 6PM class tomorrow and Thursday evening, instead we will be holding some squat therapy. Come on in and lets work on our squats. Secondly Saturday Nov 17th we will be heading to Ft Nugent park for our Turkey Bowl. We will not have Saturday classes this day. Come join us at the park at 10:30 for some outdoors fun. Those of you who have been around for a few years know what the Turkey Bowl is. For those of you who are new the Turkey Bowl is our yearly football game we play. It is a game of flag football so it is low contact. Come one come all. It is always a good time and we will play rain or shine. If you have questions please speak up. Nice job today with that fun little workout and I look forward to seeing you all tomorrow!!

    Workout of the Day:

    1) Coach Led Warm Up

    2) Every 45 seconds for 4:30 complete 3 Push Jerks using between 85-95% of your 3RM. If you do not have a 3RM find a heavy weight and use it for the EMOM

    3) 12 Minute AMRAP of
    5 Push Jerks 155/110
    10 Lunges (walking or in place are acceptable)
    15 Calorie row

    Notes: If there are more folks than rowers stagger your start. Start half on the push jerks half on the rowers.

    4) Mobility/Stretching

  • 11/5/2018

    Hope you all had a great weekend and are ready to get back to work this week. With that being said I wanted to post a calendar of this months activities and changes since we have so many things going on. Please make sure to make note of the event's this week. We have the Squat Clinic on Tuesday and Thursday this week at 6:00 so there is no regular class during the clinic, also we have the Mobility clinic this Saturday. All of these are something you should really not miss out on. Then looking into next week is our new hour changes and OPEN GYM starting on Monday, one other thing we have going on this month is a Ramp Up, so if you know anyone interested please help us spread the word. Lot's of things going on. If you have any questions please don't hesitate to ask or send us a quick message.

    Workout of the Day:

    1) Coach Led Warm-up

    2) 5 Rounds for time of
    60 second max effort set of deadlifts
    30 Second Rest
    60 seconds max effort of over the bar burpees
    30 Second rest
    60 seconds of max effort strict pull-ups
    30 second rest

    Notes:
    Weight for the deadlifts is 185/130 (These should not feel heavy. It is supposed to feel this way so don’t think you need to go up in weight. Do more work in the allotted time of you think it is easy)
    Over the bar burpees can be done as bar facing or laterally.
    Scale for the strict pull-ups is ring rows or banded strict pull-ups.

    3) Mobility/Stretching

  • 11/3/2018

    Workout of the Day:

    1) Coach Led Warm-up

    2) In teams of 2 complete 4 rounds each of
    500m Row
    25 Wall Balls 20/14
    40 Sit-ups

    Notes:
    One person starts on he rower. As soon as they finish their 500m row and begin the wall balls their partner can start the row. Continue moving station to station as long as the person in front has finished the respective reps.

    3) mobility/stretching

  • 11/2/2018

    Workout of the Day:

    1) Coach led warmup

    2) EMOM for 5 Minutes complete 5 Power cleans. Work up to around 80-90% of your 5RM and use for the EMOM. If you do not have a 5RM find a heavy weight and use for the EMOM.

    3) Complete as a descending ladder from 10-1 reps of
    Hang Power Cleans 155/110
    Before each set of Hang power cleans complete a 200m Run

    4) mobility/stretching

  • 11/01/2018

    Workout of the day:

    1) Coach led Warm-up

    2) Snatch 1-1-1-1-1-1-1
    reps AHAP. If you have a 1RM work up to somewhere between 85/95 % of your 1RM and use for all sets. If you do not have a 1RM find a heavy weight and use it for all sets.

    3) EMOM for 10 minutes complete
    Even Minutes - 7 Snatch balances using 60% of todays heaviest
    Odd Minutes - 45 Second plank hold
     
    4) Mobility/Stretching




RSS Feed