12/31/14

It’s the last day of 2014! As a reminder the gym will be closed tomorrow, 1/1 (see full schedule detail below). Please have a safe and fun night! Start brainstorming your 2015 training goals!

Today’s Schedule:
  • 6AM – CrossFit
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – 12PM – Open Gym
Upcoming Schedule:
  • Thursday 1/1 – No classes – Gym Closed
  • Friday 1/2 – 9AM, 10AM, Open Gym from 11AM – 12PM
  • Saturday 1/3 – 10AM, 11AM, 12PM (OLY)
  • Sunday 1/4 – Open Gym from 10AM – 12PM , Yoga from 12:30PM -1:30PM

12/30/14

DSC_0337
 

New Years Schedule:
  • Wednesday 12/31 – 6AM, 9AM, 10AM, Open Gym from 11AM – 12PM
  • Thursday 1/1 – No classes – Gym Closed
  • Friday 1/2 – 9AM, 10AM, Open Gym from 11AM – 12PM
  • Saturday 1/3 – 10AM, 11AM, 12PM (OLY)
  • Sunday 1/4 – Open Gym from 10AM – 12PM, Yoga from 12:30PM -1:30PM
Strength:

Every 2:o0 for 5 Rounds:

  • 1 Power Snatch + 1 OHS + 1 Snatch
Conditioning:

For Time: (12 min cap)
3-6-9-12-15

  • TTB
  • Burpee Box Jumps (24/20)

12/29/14

DSC_0439

New Years Schedule:
  • Wednesday 12/31 – 6AM, 9AM, 10AM, Open Gym from 11AM – 12PM
  • Thursday 1/1 – No classes – Gym Closed
  • Friday 1/2 – 9AM, 10AM, Open Gym from 11AM – 12PM
  • Saturday 1/3 – 10AM, 11AM, 12PM (OLY)
  • Sunday 1/4 – Open Gym from 10AM – 12PM (Yoga TBD)

 

Strength:

Back Squat: Every 2:30min complete 5 reps, for 5 rounds (77.5% – 80% 1RM)

Conditioning:

5 Rounds: (14 min cap)

  • 5 HSPU (Strict Press @ 80% to scale)
  • 10 KBS (70/55)
  • 20 Double Unders (60 Single Unders)

12/28/14

DSC_0356
Open Gym today from 10AM – 12PM (Please note Yoga is cancelled today)

New Years Schedule:

Our class schedule for New Years will mimic the Christmas holiday schedule:

  • Wednesday 12/31 – 6AM, 9AM, 10AM, Open Gym from 11AM – 12PM
  • Thursday 1/1 – No classes – Gym Closed
  • Friday 1/2 – 9AM, 10AM, Open Gym from 11AM – 12PM
  • Saturday 1/3 – 10AM, 11AM, 12PM (OLY)
  • Sunday 1/4 – Open Gym from 10AM – 12PM (Yoga TBD)

12/27/14

DSC_0226

Today’s Schedule:
  • 10AM – CrossFit
  • 11AM – CrossFit
Upcoming Schedule:
  • Sunday 12/28 – Open Gym from 10AM – 12PM
  • Regular schedule resumes Monday, with a modified schedule beginning Wednesday 12/31 for the New Year holiday
Conditioning:

12 Days of CrossFit

  1. Hang Squat Clean (115/75)
  2. Hang Power Clean
  3. Thrusters
  4. CTB Pull Ups
  5. TTB
  6. Wall Balls
  7. Ball Slams
  8. Burpees
  9. Double Unders
  10. Deadlifts
  11. Shoulder to Overhead
  12. Overhead Squats

Just like the song….

  • 1 HSQ
  • 2 HPC, 1 HSQ
  • 3 Thruster,  2 HPC, 1 HSQ
  • 4 CTB Pull Ups, 3 Thruster,  2 HPC, 1 HSQ

12/26/14

DSC_0123
 

Today’s Schedule:
  • 9AM – CrossFit
  • 10AM – CrossFit
Upcoming Schedule:
  • Saturday 12/27 – 10AM, 11AM (OLY is cancelled)
  • Sunday 12/28 – Open Gym from 10AM – 12PM
Strength:

EDT
15 min AMRAP:

  • Bench Press @ 75 % or Weighted Push Ups
  • Ring Rows, Strict Pull Ups, Single Arm DB Rows
Conditioning:

3 Rounds:

  • 30 Double Unders (100 Single Unders)
  • 400m Run
  • 10 Burpee Box Jumps

12/25/14

DSC_0109
 
Merry Christmas! The gym is closed today for the holiday. Enjoy time with your family and friends, and we will resume training tomorrow!

Schedule Reminders:
  • Tomorrow 12/26 – 9AM, 10AM
  • Saturday 12/27 – 10AM, 11AM (OLY is cancelled)
  • Sunday 12/28 – Open Gym from 10AM – 12PM

12/24/14

DSC_0107
 

Today’s Schedule:
  • 6AM – CrossFit
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – 12PM – Open Gym
Christmas Schedule:
  • Thursday 12/25 – No Classes – Gym Closed
  • Friday 12/26 – 9AM, 10AM
  • Saturday 12/27 – 10AM, 11AM (OLY is cancelled)
  • Sunday 12/28 – Open Gym from 10AM – 12PM
Strength:

Clean: 5×3

Conditioning:

“Karen” (16 min cap)
150 Wall Balls for Time (20/14)
**Scale = 75 Wall Balls for Time

12/23/14

DSC_0074
 
The couple that CrossFits together…

Christmas Schedule:
  • Today 12/23 – Normal Schedule
  • Wednesday 12/24 – 6AM, 9AM, 10AM, Open Gym from 11AM – 12PM.
  • Thursday 12/25 – No Classes – Gym Closed
  • Friday 12/26 – 9AM, 10AM
  • Saturday 12/27 – 10AM, 11AM (OLY is cancelled)
  • Sunday 12/28 – Open Gym from 10AM – 12PM
Strength:

EDT:
In 15 mins complete an AMRAP of:

  • Strict Press  (75%)
  • Strict Weighted Pull Ups (75%)
Conditioning:

4 Rounds:

  • 250m Row
  • 200m Sprint

**Rest as needed. Record your fastest and slowest split
 
 
 

12/22/14

DSC_0037

Christmas Schedule:
  • Monday 12/22 & Tuesday 12/23 – Normal Schedule
  • Wednesday 12/24 – 6AM, 9AM, 10AM, Open Gym from 11AM – 12PM.
  • Thursday 12/25 – No Classes – Gym Closed
  • Friday 12/26 – 9AM, 10AM
  • Saturday 12/27 – 10AM, 11AM (OLY is cancelled)
  • Sunday 12/28 – Open Gym from 10AM – 12PM
Strength:

Back Squats: Perform 8 Reps (in under 30 secs) every 2 minutes for 5 Rounds (+5# from last week or 70%)

Conditioning:

“8 Nights of Hanukkah”
12 min AMRAP:

  • 8 AKBS (70/55)
  • 80 Single Unders
  • 8 RKBS
  • 80 Single Unders
  • 8 OHS (120/80)
  • 80 Single Unders
  • 8 Front Squats (120/80)
  • 80 Single Unders