12/31/13

Holiday Schedule:

Reminder, due to the New Year Holiday, there is a limited class schedule today and tomorrow.

  • Tuesday 12/31: 9AM, 10AM, 11AM
  • Wednesday 1/1: NO CLASSES
Strength:

A1: Strict Press

  • 6×5 @ 70%*

A2: Bent Over Rows: 6×5
*On last set, perform AMRAP, stop 2 reps shy of failure

Conditioning:

1k Row, then
3 Rounds:

  • 10 HSPU
  • 20 Knees to Elbows
Post WOD:

Seated DB External Rotation: 3×8

12/30/13

STRENGTH:
Back Squats: 6×5@70%*
*On last set, stop 2 reps shy of failure
CONDITIONING:
  • 4 min AMRAP CTB Pull Ups
  • 3 min AMRAP Burpees
  • 2 min AMRAP KBS (55/35)
  • 1 min AMRAP Double Unders

*last performed on 11/25/13

EXTRA:

Weighted hip extensions: 3×10

12/29/13

Open Gym today from 10AM – 12PM!

Holiday Schedule:
  • Tuesday 12/31: 9AM, 10AM, 11AM
  • Wednesday 1/1: GYM CLOSED

12/28/13

Reminder:

No Foundations Class today. Next week, we will have a limited holiday schedule due to the New Year. All classes will run as scheduled, with the exception of the following days:

  • Tuesday 12/31: 9AM, 10AM, 11AM
  • Wednesday 1/1: GYM CLOSED

There will be Open Gym tomorrow from 10AM to 12PM!

Strength:

In 15 minutes, find a 1RM Clean & Jerk

Conditioning:

For Time:

  • 50 Pull Ups
  • 50 Burpees

12/27/13

Strength:

A. Bench Press

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×1 @ 70%
  • AMRAP @ 75%  **Try to get 8+ reps

B. Deadlift:

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×1 @ 70%
  • AMRAP @ 75%  **Try to get 8+ reps
Conditioning:

12 min AMRAP:

  • 150 Wall Balls (20/14)
  • 90 Double Unders
  • 30 Muscle Ups

 

12/26/13

Strength:

Make Up Strength
or,
3 x 1 min AMRAP of Prowler Push

Conditioning:

Every 1:30 complete:

  • 100 m Sprint

Continue for 10 Rounds.

12/25/13

Merry Christmas! The gym is CLOSED today due to the Holiday. Enjoy spending time with friends and family, and only talking about CrossFit. We will be back to our normal class schedule tomorrow.

12/24/13

DSC_0198
 

Holiday Schedule:

CrossFit classes only at 9AM, 10AM, and 11AM today. The Gym will be closed tomorrow 12/25/13.

Strength:

A1: Strict Press

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×1 @ 70%
  • AMRAP @ 75%   **Try to get 8+ reps

A2: Bent Over Rows: 4×8

Conditioning:

in 10 minutes complete:

  • 200 Double Unders, then
  • AMRAP of:
    • 10 CTB Pull Ups
    • 6 HSPU

12/23/13

DSC_0236
 

Holiday Schedule:

Note we will have a limited schedule over the next week due to the Holiday. Any days not specifically listed will run with our regular class schedule.

  • Tuesday 12/24: 9AM, 10AM, 11AM
  • Wednesday 12/25: GYM CLOSED
  • Tuesday 12/31: 9AM, 10AM, 11AM
  • Wednesday 1/1: GYM CLOSED
Strength:

Back Squat:

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×1 @70%
  • AMRAP @ 75%

**Try to get 8+ reps

Conditioning:

5 Rounds:

  • 5 Deadlits (275/185)
  • 7 Burpee Box Jumps

12/22/13

DSC_0224
Open Gym today from 10AM-12PM.

Holiday Schedule:

  • Tuesday 12/24: 9AM, 10AM, 11AM
  • Wednesday 12/25: GYM CLOSED
  • Tuesday 12/31: 9AM, 10AM, 11AM
  • Wednesday 1/1: GYM CLOSED

All other days will run with a regular class schedule.