5/1/16

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

4/30/16

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Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Cleans
  • Rowing
  • Box Jumps
Optional Strength:

Choose one of the following,

  • ME Set of Muscle Ups
  • ME Set of Pull Ups
  • 3×10 Ring Rows if you can’t perform 3 pull ups)

then, choose either

  • ME Set of HSPU
  • ME Set Strict Press @ 70% 1RM
Conditioning (Competition):

For Time:

  • 21 Hang Clean (135/95)
  • 10 Burpee Over Bar
  • 15 Jerks
  • 10 Burpee Over Bar
  • 9 Clean & Jerks
  • 10 Burpee Over Bar

 

4/29/16

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Strength:

Good Mornings: 4×8 @ 30×0 Tempo

Conditioning (Practice):

15 min AMRAP:

  • 7 TTB (Scale = 30 sec Hollow Hold)
  • 20m Lunge
  • 30 Double Unders (Scale = 1 min DU practice)

4/28/16

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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:
  • Bench Press
  • Burpees
  • Toes To Bar

4/27/16

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Strength:

A1. Single Arm DB Row: 5×5
A2. Single Arm DB Strict Press: 5×5

Conditioning (Competition):

“Helen”*
3 Rounds:

  • 400m Run
  • 21 KBS (55/35)
  • 12 Pull Ups

*Leaderboard attempts must be judged

Structural Balance Extra:

A1. Overhead Single Arm DB Carry w/ Fat Grips: 3-5 x 30-60 secs
A2. Hollow Hold/Rock: 3-5 x 30-60 secs

4/26/16

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Strength:

5 Rounds:

  • 1 Power Snatch
  • 1 OHS
  • 1 Squat Snatch
Conditioning (Practice):

18 min AMRAP:

  • 200m Suitcase Carry (100m RT/100m LT) (70/55)
  • 400m Sandbag Carry (AHAP, try for 1/2 body weight)
  • 600m Run

4/25/16

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Thank you to everyone who came out to the Bowling WOD on Saturday night. We had a blast, and were again reminded of what a great gym and community we have!

Strength:

Back Squat @ 40×0 Tempo: 4×6-8 @ 70%

Conditioning (Practice):
  • 1000m Row 0r 60 Cal Bike
  • 30 Thrusters @ 65% 1RM
  • 15 Muscle Ups (Scale = 3 min AMRAP Pull Ups or Ring Rows – Pick a movement that will be challenging for 5 reps)

(15 min cap)

Structural Balance Extra:

Band Pull Aparts: 3×10

4/24/16

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 2016 Hardware Nutrition Challenge

Initial meeting and assessment – 3:30PM today!

Open Gym

Today from 10AM – 12PM!

Yoga

Meets today at 12:30PM!

4/23/16

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Bowling WOD 16.6

Celebrate the end of the Open with us (albeit a bit late)! We have rented out all of Timber Lanes from 9PM – 12AM TONIGHT! Please bring $10 cash for shoe rental. We will bring in some food, you can purchase drinks there (cash only), and we will bowl the night away. This is a 21+ event, but friends and family are welcome!
SPRING ETERNAL: The 2016 Hardware Nutrition Challenge
Take off that parka & get ready to enjoy summer with the 2016 nutrition challenge. We will kick things off with an event on April 24 that will include a competition overview, discussion of goals and methods, a workout and body composition analysis. The challenge will then last six weeks, which will give you enough time both to see (and feel) real results as well as to affect some serious behavior modification. To help out with accountability, we’re making this a “partner WOD,” too, so you can either join as a pair or we’ll match you up with someone who has similar goals, challenges and experiences. You and your partner will then work together to make paleo work for you in this competition as well as long-term. We will have a wrap-up on Sunday, June 5, where we’ll retest your performance & body composition & have ourselves a healthy (ish) party.

Details: Cost will be $50/person. Contestants will have one week to start the challenge (ie, perform the tests) if you are unable to get to the kickoff. At least $500 in cash prizes will be awarded. The challenge will be organized by Dana Fuller, so please direct all inquiries to him at [email protected].

To get this going, we need commitment from at least sixteen people, so please sign up on the google document here. The sooner 16 people sign up, the sooner we can start discussing what will make 2016 the year you finally made that change. So, let’s go.

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Overhead Squat
  • Kipping
  • Toes-To-Bar
CrossFit Conditioning (Practice):

Teams of 2, 17min AMRAP:
1 person must complete 1 full round while the other partner completes 60 single unders or 20 double unders

  • 10 Pull Ups or Ring Rows (pick most challenging that you can finish in under 1 min)
  • 10 Weighted Push Ups or Dips (pick most challenging, add weight if necessary)
  • 200m Run or 20 Cal Bike/Row

4/22/16

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Bowling WOD 16.6

Celebrate the end of the Open with us (albeit a bit late)! We have rented out all of Timber Lanes from 9PM – 12AM tomorrow night 4/23! Please bring $10 cash for shoe rental. We will bring in some food, you can purchase drinks there (cash only), and we will bowl the night away. This is a 21+ event, but friends and family are welcome!
SPRING ETERNAL: The 2016 Hardware Nutrition Challenge
Take off that parka & get ready to enjoy summer with the 2016 nutrition challenge. We will kick things off with an event on April 24 that will include a competition overview, discussion of goals and methods, a workout and body composition analysis. The challenge will then last six weeks, which will give you enough time both to see (and feel) real results as well as to affect some serious behavior modification. To help out with accountability, we’re making this a “partner WOD,” too, so you can either join as a pair or we’ll match you up with someone who has similar goals, challenges and experiences. You and your partner will then work together to make paleo work for you in this competition as well as long-term. We will have a wrap-up on Sunday, June 5, where we’ll retest your performance & body composition & have ourselves a healthy (ish) party.

Details: Cost will be $50/person. Contestants will have one week to start the challenge (ie, perform the tests) if you are unable to get to the kickoff. At least $500 in cash prizes will be awarded. The challenge will be organized by Dana Fuller, so please direct all inquiries to him at [email protected].

To get this going, we need commitment from at least sixteen people, so please sign up on the google document here. The sooner 16 people sign up, the sooner we can start discussing what will make 2016 the year you finally made that change. So, let’s go.

Strength:

RDL @ 40×0 Tempo: 4×8

Conditioning (Competition):

7 Rounds:

  • 7 Front Squats (155/105)
  • 7 HSPU (Scale = 7 Strict Press @ 70% 1RM)
Structural Balance Extra:

Hollow Rock/Hold: 3-5 x 30-60 secs