Happy New Year!
The gym is closed today.
Tomorrow’s Schedule:
- 10AM – CrossFit Class
12/31/16
New Year’s Schedule:
Tuesday – Saturday will be our regular class schedule. See below for changes:
- Sunday: 1/1/17 – Gym closed
- Monday: 1/2/17 – 10AM CrossFit only
Today’s Schedule:
- 9AM – Foundations
- 10AM – CrossFit
- 11AM – CrossFit
- 12PM – Olympic Lifting
Focus of Today’s Foundations:
- Overhead Squats
- Kipping
- Toes-to-Bar
Strength:
Single Arm DB Row: 10RM, then -10% for 2×10
Conditioning (Practice):
Teams of 2 work to complete the following 20 min ladder:
1-2-3-4-5-6-7-etc…
- Burpee
- KBS
1st partner does 1 burpee + 1 KBS, then the 2nd partner does 1 burpee + KBS. 1st partner does 2 burps + 2 KBS, 2nd partner does 2 burpees + 2 KBS, etc.
Mobility:
Please spend at least 3 minutes after class working on mobility.
12/30/16
New Year’s Schedule:
Tuesday – Saturday will be our regular class schedule. See below for changes:
- Sunday: 1/1/17 – Gym closed
- Monday: 1/2/17 – 10AM CrossFit only
Strength:
A. Split Squats (1 sec pause at the bottom of each rep): 3×10 (each leg)
B. RDLs (40×0 tempo): 3×10
Conditioning (Competition):
For Time:
- 1000m Row or 60 cal Bike
- 50 Goblet Squats (70/53)
- 25 CTB Pull Ups
(14 min cap)
Mobility:
Spend at least 3 minutes working on mobility after class.
12/29/16
New Year’s Schedule:
Tuesday – Saturday will be our regular class schedule. See below for changes:
- Sunday: 1/1/17 – Gym closed
- Monday: 1/2/17 – 10AM CrossFit only
Today’s Schedule:
- 6AM – Make Up Class/Open Gym
- 9AM – Make Up Class/Open Gym
- 5:30PM – Open Gym
- 6:30PM – Olympic Lifting
- 7:30PM – Foundations
Focus of Today’s Foundations:
- Snatch
- Push Ups
- Burpees
12/28/16
New Year’s Schedule:
Tuesday – Saturday will be our regular class schedule. See below for changes:
- Sunday: 1/1/17 – Gym closed
- Monday: 1/2/17 – 10AM CrossFit only
Strength:
A1. Single Arm DB Strict Press: 10RM, then -10% for 2×10
A2. Chin Ups: 10RM, then -10% for 2×10
Conditioning (Practice):
13 min AMRAP:
- 5 Snatch (start at 65%)
- 10 TTB
- 50 Double Unders (100 Singles)
Mobility:
3 minutes of mobility work. Athlete’s choice.
12/27/16
New Year’s Schedule:
Tuesday – Saturday will be our regular class schedule. See below for changes:
- Sunday: 1/1/17 – Gym closed
- Monday: 1/2/17 – 10AM CrossFit only
Strength:
Back Squat: 3RM, then -10% for 2×3
Conditioning (Competition):
For Time:
- 15 Burpees Over Bar
- 5 Squat Clean & Jerks (225/155 or start at 70% 1RM)
- 12 Burpees Over Bar
- 4 Squat Clean & Jerks (225/155 or 75% 1RM)
- 9 Burpees Over Bar
- 3 Squat Clean & Jerks (225/155 or 80% 1RM)
Mobility:
Spend at least 3 mins after class working on mobility. Athlete’s choice.
12/26/16
Today’s Schedule:
- 10AM – CrossFit
*Normal schedule resumes tomorrow.
8 Nights of Hanukkah
8 Rounds:
-
8 Wallballs (20/14)
-
8 Pull ups
-
8 Box jumps (20/24)
-
8 DUs
-
8 KBs (70/53)
-
8 Push ups
-
8 Groiners (4 each leg)
-
8 Sit ups
(30 min cap)
12/25/16
The Gym is closed today for the Holiday.
Tomorrow’s Schedule (Monday 12/26)
- 10AM – CrossFit
*All other classes are canceled. Our regular schedule picks back up on Tuesday.
12/24/16
Today’s Schedule:
- 10AM – CrossFit
All other classes are canceled for the Holiday
Upcoming Holiday Schedule:
- Sunday 12/25 – Gym Closed
- Monday 12/26 – 10AM Only
12 Days of CrossFit:
Perform the following series of movements, just like the song….
- 1 Hang Power Clean (95/65)
- 2 Hang Squat 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
1 HPC
2 HSQ + 1 HPC
3 Thruster + 2 HSQ + 1 HPC
4 CTB Pull Ups + 3 Thruster + 2 HSQ + 1 HPC
and so on….
12/23/16
Holiday Schedule:
Regular schedule Monday – Friday. See below for modifications:
- Saturday 12/24 – 10AM only
- Sunday 12/25 – Gym closed
- Monday 12/26 – 10AM only
Strength:
A. Front Squats: 5RM, then -10% for 2×5
B. Good Mornings: 3×8
Conditioning (Practice):
4 Rounds:
- 15 cal Bike or Row
- 7 Burpee Box Jumps (24/20)
- Rest as needed
**Record your fastest and slowest interval.