8/1/16

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This Week’s Schedule Changes:

OLY:

  • Tuesday @ 7:30PM (both CrossFit and OLY will run at the same time)
  • Thursday @ 6:30PM

Saturday Classes:

  • 9AM Foundations
  • All other classes are canceled for St. Jude’s WOD

Yoga is canceled this Sunday

WOD for St. Jude’s

On Saturday August 6, 2016, we are holding a Charity WOD to benefit the St. Jude Children’s Research Hospital. A suggested $40 donation gets you participation in the workout followed by a party with beer, cider, and iced coffee included. The after-party will also have food, raffle prizes, and more! All proceeds will go to St. Jude.
A partner workout is programmed. Please sign up for a heat HERE

Strength:

Back Squat: (Use TM for %)

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%

0r 5×5 for those who do not have a 1RM Back Squat

Conditioning (Practice):

Part A.
EMOM for 8 minutes:

  • 5 TTB or V-Ups
  • 1 Power Clean (start at 60% 1RM)

Part B.
4 Rounds:

  • 1 min AMRAP of Double Unders
  • 1 min AMRAP of Cals on Bike or Rower

 

7/31/16

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Open Gym today from 10AM – 12PM.
Yoga will follow at 12:30PM!

WOD for St. Jude’s

Next Saturday August 6, 2016, we are holding a Charity WOD to benefit the St. Jude Children’s Research Hospital. A suggested $40 donation gets you participation in the workout followed by a party with beer, cider, and iced coffee included. The after-party will also have food, raffle prizes, and more! All proceeds will go to St. Jude.
A partner workout is programmed. You can sign up for a heat HERE
 

7/30/16

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Today’s Schedule:

Remember, today is Beach WOD! Our only class running today (onsite) is Foundations at 9AM. The 10AM, 11AM, and 12PM  classes are canceled today.

Focus of Today’s Foundations:
  • Overhead Squat (OHS)
  • Kipping
  • Toes-to-Bar (TTB)
Beach WOD 2016

Details:

  • 10:00AM – Meet at the Kathy Osterman Beach House
  • 10:15AM – Warm Up & Workout
  • 11:00AM – Games & Cookout

Please bring drinks if you’d like and some snacks to share!

WOD for St. Jude’s

On Saturday August 6, 2016, we are holding a Charity WOD to benefit the St. Jude Children’s Research Hospital. A suggested $40 donation gets you participation in the workout followed by a party with beer, cider, and iced coffee included. The after-party will also have food, raffle prizes, and more! All proceeds will go to St. Jude.
A partner workout is programmed. You can sign up for a heat HERE

7/29/16

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Beach WOD 2016

Join us this Saturday, 7/30, at 10:00AM for Beach WOD 2016!
Details:

  • 10:00AM – Meet at the Kathy Osterman Beach House
  • 10:15AM – Warm Up & Workout
  • 11:00AM – Games & Cookout

Please bring drinks if you’d like and some snacks to share!

Saturday Schedule:

Due to the Beach WOD, we will only be holding the 9AM Foundations Class on Saturday. All other classes are canceled.

WOD for St. Jude’s

On Saturday August 6, 2016, we are holding a Charity WOD to benefit the St. Jude Children’s Research Hospital. A suggested $40 donation gets you participation in the workout followed by a party with beer, cider, and iced coffee included. The after-party will also have food, raffle prizes, and more! All proceeds will go to St. Jude.

Strength:

A. Bench Press:

  • 5 @ 75% TM
  • 5 @ 80% TM
  • 5+ @ 85% TM (AMRAP, but not to failure)

B. Deadlift:

  • 5 @ 75% TM
  • 5 @ 80% TM
  • 5+ @ 85% TM (AMRAP, but not to failure)
Conditioning (Competition):

3 Rounds:

  • ME Strict Pull Ups (Scale to Ring Rows)
  • ME Dips (Scale to Push Ups)
  • 400m Run

*3 scores – # pull ups, # dips, time completed

Optional Strength Work:

Back Squat: 5×5 @ 75% TM
(optional strength work can be performed before or after class)
 

7/28/16

Beach WOD 2016

Join us this Saturday, 7/30, at 10:00AM for Beach WOD 2016!
Details:

  • 10:00AM – Meet at the Kathy Osterman Beach House
  • 10:15AM – Warm Up & Workout
  • 11:00AM – Games & Cookout

Please bring drinks if you’d like and some snacks to share!

Saturday Schedule:

Due to the Beach WOD, we will only be holding the 9AM Foundations Class on Saturday. All other classes are canceled.

WOD for St. Jude’s

On Saturday August 6, 2016, we are holding a Charity WOD to benefit the St. Jude Children’s Research Hospital. A suggested $40 donation gets you participation in the workout followed by a party with beer, cider, and iced coffee included. The after-party will also have food, raffle prizes, and more! All proceeds will go to St. Jude.

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:
  • Thrusters
  • Wall Balls
  • Double Unders

7/27/16

Beach WOD 2016

Join us this Saturday, 7/30, at 10:00AM for Beach WOD 2016!
Details:

  • 10:00AM – Meet at the Kathy Osterman Beach House
  • 10:15AM – Warm Up & Workout
  • 11:00AM – Games & Cookout

Please bring drinks if you’d like and some snacks to share!

Saturday Schedule:

Due to the Beach WOD, we will only be holding the 9AM Foundations Class on Saturday. All other classes are canceled.

WOD for St. Jude’s

On Saturday August 6, 2016, we are holding a Charity WOD to benefit the St. Jude Children’s Research Hospital. A suggested $40 donation gets you participation in the workout followed by a party with beer, cider, and iced coffee included. The after-party will also have food, raffle prizes, and more! All proceeds will go to St. Jude.

Strength:

Atlas Stone Technique: 3-5 x 30 secs

Conditioning (Practice):

4 Rounds:

  • 10 OHS (95/65)
  • 20 Sit Ups
  • 30 Lateral Jumps Over Bar

(15 min cap)

7/26/16

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Beach WOD 2016

Join us this Saturday, 7/30, at 10:00AM for Beach WOD 2016!
Details:

  • 10:00AM – Meet at the Kathy Osterman Beach House
  • 10:15AM – Warm Up & Workout
  • 11:00AM – Games & Cookout

Please bring drinks if you’d like and some snacks to share!

Saturday Schedule:

Due to the Beach WOD, we will only be holding the 9AM Foundations Class on Saturday. All other classes are canceled.

WOD for St. Jude’s

On Saturday August 6, 2016, we are holding a Charity WOD to benefit the St. Jude Children’s Research Hospital. A suggested $40 donation gets you participation in the workout followed by a party with beer, cider, and iced coffee included. The after-party will also have food, raffle prizes, and more! All proceeds will go to St. Jude.

Strength:

A. Strict Press: (Use TM)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85% (AMRAP, but not to failure)

B. Weighted Pull Ups: 5×5

Conditioning (Practice:

12 min AMRAP:

  • 7 Muscle Ups
  • 400m Run

7/25/16

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Beach WOD 2016

Join us this Saturday, 7/30, at 10:00AM for Beach WOD 2016!
Details:

  • 10:00AM – Meet at the Kathy Osterman Beach House
  • 10:15AM – Warm Up & Workout
  • 11:00AM – Games & Cookout

Please bring drinks if you’d like and some snacks to share!

Saturday Schedule:

Due to the Beach WOD, we will only be holding the 9AM Foundations Class on Saturday. All other classes are canceled.

WOD for St. Jude’s

On Saturday August 6, 2016, we are holding a Charity WOD to benefit the St. Jude Children’s Research Hospital. A suggested $40 donation gets you participation in the workout followed by a party with beer, cider, and iced coffee included. The after-party will also have food, raffle prizes, and more! All proceeds will go to St. Jude.

Strength:

Back Squat:

  • 5 @ 75% TM*
  • 5 @ 80% TM
  • 5+ @ 85% TM (AMRAP, but not to failure)

*TM (Training Max) is 90% of your true 1RM

Conditioning (Competition):

3 Rounds:

  • 10 Power Cleans (185/135 or 65%)
  • 10 TTB
  • 50 Double Unders

(12 min cap)
 

7/24/16

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

7/23/16

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Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting CANCELED
Beach WOD 2016

Save the Date! Beach WOD 2016 will be on Saturday, July 30th! Details to follow.

Focus of Today’s Foundations:
  • Air Squat
  • Back Squat
  • Front Squat
Strength:

RDL: 3×8

Condtioning (Practice):

In teams of 2, work to complete the following with one person working at a time.
15 min AMRAP:

  • 20 Burpee Over Partner
  • 20 Pull Ups (Scale is Partner Assisted Pull Ups)
  • 200m Sandbag Carry