5/22/14

DSC_0122
 

Reminders:

Oly class meets tonight at 6:30PM. The schedule for today is as follows:

  • 6AM – CrossFit
  • 9AM – CrossFit
  • 5:30PM – CrossFit
  • 6:30PM – Olympic Weightlifting
  • 7:30PM – CrossFit

This Saturday there will be a Foundations Class at 9AM and Oly Class at 12PM.

Strength:

Make Up Strength

Conditioning:

A. Farmer’s Carry: 25 yards for max weight
B. 3 min AMRAP of Burpee Box Jumps

Extra:

Seated DB External Rotation: 3×8

Olympic Weightlifting:

Clean & Jerk: 5×1
Smitty Deadlift (Snatch Grip): 3×10

5/21/14

DSC_0060
 

Strength:

Weighted Pull Ups: 3-3-3+
70% – 80% – 90%

Conditioning:

For Time:

  • 40 KBS (55/35)
  • 40 Thrusters (95/65)
Extra:

Single Arm DB/KB Row:3-4×10

5/20/14

DSC_0071
 

Volunteer Opportunity:

Don’t forget to sign up to volunteer with us on Saturday May 31 from 8:30AM-12:30PM for CPA Housing. It looks like we’ve got a good group already signed up. Don’t miss out!

Strength:

Bench Press: 3-3-3+
70% – 80% – 90%

Conditioning:

15 min AMRAP:

  • 400m Run
  • 15 Burpees
  • 15 TTB
Extra:

Strict Press:
3-4×10 @ 70%

5/19/14

DSC_0052
 

Volunteer Opportunity:

On Saturday May 31st, from 8:30AM to 12:30PM, we will be volunteering our time to Community Partners for Affordable Housing. CPAH provides quality housing that is permanently affordable to low to moderate income households. We will work for 4-5 hours. The scope of the work is wide. We could be doing anything from demolishing walls, to installing flooring, to landscaping. Afterwards we will grab some lunch and get in a quick workout in a park or by the lake. A sign up sheet is up at the gym. If you are interested and able to attend, please write your name and cell number on the sign up sheet!

Reminders:

Check out the updated schedule for Foundations Classes. We made some changes, and the next Foundations Class will be this Saturday 5/24 @ 9AM. Foundations Classes do not count towards your weekly classes. They are supplemental, and we highly encourage newer athletes to attend to learn the basics.
The Olympic Lfiting class will meet this week on Thursday @ 6:30 PM (replacing the regular CrossFit class at that time) and Saturday @ 12PM. The Oly class does count as one of your weekly classes.
We typically hold an Open Gym on Sundays from 10AM-12PM. The structure is much looser than a typical class (i.e. no group warmup, arrive/leave whenever), but it allows you the opportunity to work on additional skills we may not have covered that week in class or for you to make up a workout you missed.  There is always a coach or two available to answer questions during Open Gym. Open Gym does count towards one of your weekly classes.

Strength:

Back Squat: 3-3-3+
70% – 80% – 90% (of TM)

Conditioning:

3 Rounds:

  • 10 Deadlifts (70% TM)
  • 15 Pull Ups
  • 100 Single Unders
  • 1 min Rest

 
 

5/18/14

DSC_0050
 
Open Gym today from 10AM-12PM.

5/17/14

DSC_0080
 

Reminder:

In addition to our regular CrossFit classes, there will be both Foundations and Oly today. Today’s schedule is listed below.

  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Weightlifting
Strength/Skill:

Handstand Skill Work

Conditioning:

In teams of 2 complete,
2 Rounds:

  • 49 Pull Ups
  • 7 OHS (165/105)

**One athlete works at a time, completing one full round before the next partner begins their round

Olympic Weightlifting:

Find 1RM Snatch
Find 1RM Clean & Jerk

5/16/14

DSC_0047
 

Reminders:

There will be both a Foundations Class as well as Oly Class tomorrow. As before, attending the OLY class counts as one of your weekly classes. Saturday’s schedule is below:

  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – OLY
Strength:

A1: Deadlift: 5-5-5+ (65% – 75% – 85%)
A2: Strict Press: 5-5-5+ (65% – 75% – 85%)

Conditioning:

5 Rounds:

  • 3 Muscle Ups (sub dips or push ups)
  • 5 Front Squat (65% Back Squat TM)
  • 8 TTB (sub 16 Sit Ups)

5/15/14

DSC_0041
 

Reminder:

Tonight begins the first class of our Olympic Weightlifting Program. The class will meet tonight at 6:30PM (replacing the usual CrossFit class at that time). Below is the class schedule today:

  • 6AM – CrossFit
  • 9AM – CrossFit
  • 5:30PM – CrossFit
  • 6:30PM – OLY
  • 7:30PM – CrossFit
Strength:

Make Up Strength

Conditioning:

Prowler Push: (1 length = 40 yds) (do not include the weight of the prowler)

  • 2 lengths x 90#
  • 2 lengths x 180#
  • 2 lengths x 270#
OLY Class:

Snatch: 8×1

5/14/14

DSC_0004
 

Reminder:

Tomorrow night (Thursday 5/15) at 6:30 PM will be our first Olympic Lifting Class. This class counts as one of your weekly classes. Remember, there will be no CrossFit class at 6:30, just Oly.

Strength:

Weighted Pull Ups: 5-5-5+
65% – 75% – 85% of TM

Conditioning:

8 min AMRAP:
2-4-6-8-10-12…

  • Power Clean & Jerk (70% of True 1RM)
  • Burpee Over Bar
Extra:

Single Arm DB/KB Row: 3×10

5/13/14

Congrats on the muscle up Tony!
Tony’s first muscle up! Congrats!

Announcements:

We will be rolling out a new Olympic Weightlifting Class this week. Classes will meet Thursdays at 6:30PM (in place of the regular CrossFit class) and Saturdays at 12:00PM. Attending an Oly class will count towards one of your weekly classes (i.e. if you attend the Thursday 5:30 CrossFit class and the Thursday 6:30 Oly class, that will count as 2 of your weekly classes). If anyone is looking to improve their Snatch and Clean & Jerk numbers, this is the class to attend.

Volunteer Opportunity:

On Saturday May 31st, from 8:30AM to 12:30PM, we will be volunteering our time to Community Partners for Affordable Housing. CPAH provides quality housing that is permanently affordable to low to moderate income households. We will work for 4-5 hours. The scope of the work is wide. We could be doing anything from demolishing walls, to installing flooring, to landscaping. Afterwards we will grab some lunch and get in a quick workout in a park or by the lake. A sign up sheet is up at the gym. If you are interested and able to attend, please write your name and cell number on the sign up sheet!

Strength:

Bench Press:
5-5-5+
65% – 75% – 85%
*Base %s of your Training Max (roughly 90% 1RM)

Conditioning:

4 Rounds:

  • 10 Strict Press (65% Training Max)
  • 30 Box Jumps or Step Ups (24/20)
  • 1 min Rest