7/1/16

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4th of July

All regular classes, next Monday, 7/4 are canceled. To celebrate the 4th, we will be doing a WOD at Winnemac Park. Meet at the gym at 8:30AM for a warmup and we will run over to the park for a WOD beginning at 9AM! We will relay on more info as it’s decided!

Yoga is Canceled this Sunday, 7/3

It will resume the following week.

Strength:

Deadlift @ 30×0 Tempo: 3RM, then -10% for 2×3

Conditioning (Practice):

Complete in any order:

  • 100 cal Row or Bike
  • 25 Front Squat (70% 1RM)

**Record weight used for FS

6/30/16

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In Support of Orlando:

Today is the last day! Through the month of June, all net proceeds of T-Shirt sales in the gym will go to the One Orlando Fund (https://oneorlando.org).Thank you to all who have helped the cause!

4th of July

All regular classes, next Monday, 7/4 are canceled. To celebrate the 4th, we will be doing a WOD at Winnemac Park. Meet at the gym at 8:30AM, and we will run over to the park for a WOD beginning at 9AM! We will relay on more info as it’s decided!

Yoga is Canceled this Sunday, 7/3

It will resume the following week.

Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Air Squat
  • Back Squat
  • Front Squat

6/29/16

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In Support of Orlando:

For the month of June, we will donate all net proceeds of T-Shirt sales in the gym to the One Orland Fund (https://oneorlando.org).

4th of July

All regular classes, next Monday, 7/4 are canceled. To celebrate the 4th, we will be doing a WOD at Winnemac Park. Meet at the gym at 8:30AM, and we will run over to the park for a WOD beginning at 9AM! We will relay on more info as it’s decided!

Yoga is Canceled this Sunday, 7/3

It will resume the following week.

Skill Work:

Handstand Technique

Conditioning (Practice):

Partner “Abbate”
For Time:

  • 1 mile Run
  • 21 Clean & Jerks (155/110)
  • 800m Run
  • 21 Clean & Jerks
  • 1 mile Run

**2 partners may work simultaneously on the run (i.e. both run 800ms together for a total of 1 mile), but only one parner may work at a time on the C&J’s
(17 min cap)

6/28/16

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In Support of Orlando:

For the month of June, we will donate all net proceeds of T-Shirt sales in the gym to the One Orland Fund (https://oneorlando.org).

4th of July

All regular classes, next Monday, 7/4 are canceled. To celebrate the 4th, we will be doing a WOD at Winnemac Park. Meet at the gym at 8:30AM, and we will run over to the park for a WOD beginning at 9AM! We will relay on more info as it’s decided!

Yoga is Canceled this Sunday, 7/3

It will resume the following week.

Strength:

A1. Bench Press: 5RM, -10% for 2×5
A2. Supinated Bent Over Row: 3×5

Conditioning (Practice):

4 Rounds:

  • 7 Pull Ups
  • 7 Burpees Over Bar
  • 7 UB OHS (start at 50% 1RM and increase weight each round)
  • 200m Run

6/27/16

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In Support of Orlando:

For the month of June, we will donate all net proceeds of T-Shirt sales in the gym to the One Orland Fund (https://oneorlando.org).

4th of July

All regular classes, next Monday, 7/4 are canceled. To celebrate the 4th, we will be doing a WOD at Winnemac Park. Meet at the gym at 8:30AM, and we will run over to the park for a WOD beginning at 9AM! We will relay on more info as it’s decided!

Strength:

Back Squat: 4×5 (+5# from last week or 80%), then 1×5+ (stop 1-2 reps shy of failure)

Conditioning (Competition):

For Time:

  • 1000m Row or 50 Cal Bike
  • 50 KBS (55/35)
  • 30 TTB

*Record time & weight used for KBS

6/26/16

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Open Gym today from 10AM -12PM!
Yoga meets after at 12:30PM!

6/25/16

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Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit (Last time to WOD with the Yamas!)
  • 12PM – Olympic Lifting  CANCELED, Join us for a BBQ instead!
Farewell Yama WOD:

You can see in today’s photo, that Lauren is gearing up for the big move to San Francisco! Can you believe they’re running there??!? Just kidding about the running, not kidding about the move to SF. Come say goodbye today, during the 11AM class to have your last WOD with the Yamas (for now). BBQ/cookout after.  Bring a dish!

In Support of Orlando:

For the month of June, we will donate all net proceeds of T-Shirt sales in the gym to the One Orland Fund (https://oneorlando.org).

Focus of Today’s Foundations:
  • Deadlift
  • KBS
  • Rowing
Strength:

12 mins to find a 1RM Power Clean

Conditioning (Practice): (All movement approved and suggested by Coach Tommy Y.)

Teams of 2, complete this 17 min AMRAP:

  • 800m Run, 800m Row, or 50 cal Bike
  • 100 Sit Ups (must clap hand of non working partner at the end of each rep)
  • 80 STO (95/65)
  • 60 RKBS (70/53)
  • 40 Burpees (working partner must jump and double high five non working partner at the end of each rep)
  • 20 Power Cleans (185/125 or 60-70% 1RM)

6/24/16

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Farewall Yama WOD:

The Yamas are headed west! Come say goodbye this Saturday with a special WOD at 11AM, and BBQ/cookout after. OLY is canceled this Saturday.

Blood Donation:

Today is the last day to donate blood in exchange for a free Hardware CrossFit T-Shirt! Thank you to all who have gone out and donated!

In Support of Orlando:

Donating blood is not the only way we will support the survivors and victims’ families. For the month of June, we will donate all net proceeds of T-Shirt sales in the gym to the One Orland Fund (https://oneorlando.org).

Conditioning (Practice):

In any order complete the following:

  • 30 Back Squats (75%+)
  • 10 Rope Climbs (scale is 30 Pull Ups or Ring Rows)
  • 800m Run

(15 min cap)

Strength:

Deadlift @ 30×0 Tempo: 5RM, then -10% for 2×5

6/23/16

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Farewall Yama WOD:

The Yamas are headed west! Come say goodbye this Saturday with a special WOD at 11AM, and BBQ/cookout after. OLY is canceled this Saturday.

Blood Donation:

Remember, those who donate blood on or before this Friday, 6/24, will receive a free Hardware CrossFit T-Shirt. Did you donate blood already? Let George or Jess know before the 24th.

In Support of Orlando:

Donating blood is not the only way we will support the survivors and victims’ families. For the month of June, we will donate all net proceeds of T-Shirt sales in the gym to the One Orland Fund (https://oneorlando.org).

Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Strict Press
  • Push Press
  • Push Jerk

6/22/16

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Farewall Yama WOD:

The Yamas are headed west! Come say goodbye this Saturday with a special WOD at 11AM, and BBQ/cookout after. OLY is canceled this Saturday.

Blood Donation:

Remember, those who donate blood on or before this Friday, 6/24, will receive a free Hardware CrossFit T-Shirt. Did you donate blood already? Let George or Jess know before the 24th.

In Support of Orlando:

Donating blood is not the only way we will support the survivors and victims’ families. For the month of June, we will donate all net proceeds of T-Shirt sales in the gym to the One Orland Fund (https://oneorlando.org).

Strength:

A1. Bench Press: 4×5, then 1×5+ (+5# from last week or 80%) (stop 1-2 reps shy of failure on last set)
A2. Supinated Bent Over Row: 5×5

Conditioning (Competition):

“NARF”
9-15-21

  • Pull Ups
  • Thrusters (95/65)

Advanced:
5-7-9

  • Thrusters (155/105)
  • Ring Muscle Ups