Month: December 2013

Reminder:

There is a Foundations Class today at 9AM. New and experienced athletes are encouraged to attend. It does not count towards one of your weekly classes. Also, join us for Saturday Brunch after the 11AM class. The event is informal, and location is TBD. It’s just an opportunity to get the community together outside of the gym.

Conditioning:

“Fight Gone Bad”
3 Rounds: 1 minute at each station, 1 min rest between rounds

• Wall Balls (20/14)
• Sumo Deadlift High-Pull (75/55)
• Box Jump (20/16)
• Push Press (75/55)
• Row for Calories

Holiday Schedule:

Tuesday 12/24: 9AM, 10AM, 11AM
Wednesday 12/25: CLOSED
Tuesday 12/31: 9AM, 10AM, 11AM
Wednesday 1/1: CLOSED
**All other days will run with the regular class schedule. Open Gym on Sunday 12/29 is TBD.
 
 
 
 
 

Strength:

A. Bench Press

• 1×3 @ 60%
• 1×3 @ 67.5%
• 3×8 @ 72.5%

B. Deadlift

• 1×3 @ 60%
• 1×3 @ 67.5%
• 3×8 @ 72.5%

**The last set of both bench press and deadlift is an AMRAP, stopping 2 reps shy of failure.

Conditioning:

4 Rounds:

• 10 Pull Ups
• 20 Wall Balls
• 100 yard Sprint

Post WOD:

GHRs: 3×10

Holiday Schedule:

**Note: Below are the only days where the schedule is modified. All other days will run with the normal class schedule. Open Gym on Sunday 12/29 is TBD.
Tuesday, 12/24: 9AM, 10AM, 11AM
Wednesday, 12/25: GYM CLOSED
Tuesday, 12/31: 9AM, 10AM, 11AM
Wednesday, 1/1: GYM CLOSED

Strength:

Make Up Strength
or,
Clean & Jerk: 5×2+1

Conditioning:

For time:
1k Row
200 DUs

Post WOD:

Make up missed supplemental  work

Note:

Still working out the exact details of the Holiday Schedule, but for the sake of getting information out, we will be CLOSED on Wednesday 12/25, and Wednesday 1/1. We will post more later this week.

Strength:

Snatch: 5×2
Snatch Pull: 3×3

Conditioning:

For Time:

• 300 Single Unders
• 9 Muscle Ups
• 20 OHS (95/65)
• 6 Muscle Ups
• 20 OHS
• 3 Muscle Ups
• 150 Single Unders

Post WOD:

L-Sits: 3xME

Strength:

A1: Strict Press

• 1×3 @ 60%
• 1×3 @ 67.5%
• 3×8 @ 72.5%

A2: Bent Over Rows: 5×8

Conditioning:

8 min AMRAP:

• 5 Push Jerks (155/105)
• 7 Pull Ups
• 9 Box Jumps (24/20)

Strength:

Back Squat:

• 1×3 @ 60%
• 1×3 @ 67.5%
• 3×8 @ 72.5%

*On the last set, perform AMRAP, stopping 2 reps shy of failure

Conditioning:

21-15-9

• Row for Calories
• Power Cleans (135/95)

and,
3 min AMRAP of Burpees

Open Gym today from 10AM-12PM. Please note the time change. Coach Owen will be there to open up!

If we’re doing it, you’re all doing it. Today is our Holiday WOD, and we request the presence of your ugliest holiday attire! Join us at the 10AM & 11AM class for some fun!

Reminder:

There is a Foundations Class today @ 9AM! (Ugly sweaters also welcome).

12 Days of CrossFit WOD:

Reminder:

We have a Foundations Class tomorrow at 9AM! New and experienced athletes are encouraged to attend. Tomorrow is also our Ugly Sweater Holiday WOD! Classes will run as regularly scheduled at 10AM & 11AM. Wear your ugliest Holiday gear and get ready for a themed workout!
 

Strength:

A. Bench press:  5×8 @ 65%*

Conditioning:

5 Rounds: (Rest as needed)

Post WOD:

Reminder:

There will be a Foundations Class this Saturday at 9AM. All athletes are encouraged to come to brush up on technique. Foundations classes do NOT count towards your weekly allowed classes. Come this Saturday and stay for our Holiday WOD!

Strength:

Make Up Strength
**If you have completed Mon, Tues, and Wed strength:
Snatch w/ 2 sec pause @ knee: 5×3

Conditioning:

10 min AMRAP:

• 50 Double Unders
• 25 Push Press (75/55)

Post WOD:

Make Up from earlier in week