7/22/16

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Saturday OLY Class is Canceled

We will be back to our regular Thurs/Sat schedule next week!

Beach WOD 2016

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

Strength:
Advanced
A1. Rope Climb: 3 x 20-45 seconds  (legless or with legs; record your ascents)
A2. Strict HSPU: 3xME (Regional standard or w/ parallettes)
Scaled*
A1. Ring rows 3xME (your goal is 5-12; stop 2 reps shy of failure)
A2. Strict press: 3xME @ 70%  (stop 2 reps shy of failure) increase the weight if you got more than 10 reps last week
*do this if you can’t climb the rope or you can’t do 3 strict HSPUs
Conditioning (Competition):

12 min ARMAP:

  • 10 Front Squats (135/95)
  • 400m Run (Round up to the nearest 50m)

7/21/16

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Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Saturday OLY Class is Canceled

Thursday night at 6:30PM will still run regularly. We will be back to our regular Thurs/Sat schedule next week!

Beach WOD 2016

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

Focus of Today’s Foundations:
  • Deadlift
  • KBS
  • Rowing

7/20/16

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Saturday OLY Class is Canceled

Thursday night at 6:30PM will still run regularly. We will be back to our regular Thurs/Sat schedule next week!
 

Beach WOD 2016

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

Strength:

A. Strict Press (from rack): Find 1RM
B1. Strict Press (from floor): -20% for 3×5
B2. Weighted Pull Ups: 3×5

Conditioning (Practice):

RX:

  • 50 Burpees Over Bar
  • 30 Thrusters (115/75)
  • 20 CTB Pull Ups

RX+:

  • 50 Burpees Over Bar
  • 30 Thrusters (115/75)
  • 10 Muscle Ups

(13 min cap)
 

7/19/16

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OLY Class Schedule Change (This Week Only):

This week, our OLY class schedule will be as follows:

  • Tuesday – 6:30PM OLY
  • Thursday – 6:30PM OLY

The Saturday 12:00PM class is canceled. Our regular schedule will resume next week! Please note, that today’s 6:30PM time slot will have (2) classes running at the same time (CrossFit & OLY).

Beach WOD 2016

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

Strength:

In 12 minutes,
Find 3RM Hang Squat Clean
then,
1×3 @ -15%

Conditioning (Competition):

50-40-30-20-10 Double Unders
10-8-6-4-2 Power Cleans (185/125 or 65% 1RM)
(14 min cap)

7/18/16

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OLY Class Schedule Change (This Week Only):

This week, our OLY class schedule will be as follows:

  • Tuesday – 6:30PM OLY
  • Thursday – 6:30PM OLY

The Saturday 12:00PM class is canceled. Our regular schedule will resume next week! Please note, that the Tuesday 6:30PM time slot will have (2) classes running at the same time (CrossFit & OLY).

Beach WOD 2016

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

Strength:

Back Squat: Find 1RM, then 1xME @ -25% (stop 2 reps shy of failure)
Suggested Warm Up for 1RM:

50% 1RMx 5
60% x 3
70% x 3
80% x 1-2
87% x 1
92 % x 1
97% x 1
101-102% (PR)
OR, Back Squat: 3×8
Conditioning (Practice):

12 min AMRAP:

  • 10-15-20-25-30-35…. Unbroken Wall Balls (20/14)*
  • 10 TTB
  • 400m Run

*Your body or ball must remain in motion. If motion stops for longer longer than 2 seconds, your set is over.
 

7/17/16

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

7/16/16

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Reminders:

Yoga is ON for this Sunday at 12:30PM!

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Strict Press
  • Push Press
  • Push Jerk
Strength:

Advanced
A1. Rope Climb: 3×20-45 sec AMRAP (legless or w/ legs – record # of ascents)
A2. Strict HSPU: 3xME (regional standard or w/ parallettes)
Scaled*
A1. Ring Rows: 3xME (shoot for 5-12 challenging reps – stop 2 reps shy of failure)
A2. Strict Press: 3xME @ 70% (stop 2 reps shy of failure)
*Complete the Scaled strength is you cannot do a rope climb OR 3 strict HSPU

Conditioning (Competition):

5 Rounds:

  • 7 Front Squats (135/95)
  • 10 Burpees Over Bar

7/15/16

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Reminders:

Yoga is ON for this Sunday at 12:30PM!

Strength:

Choose one of the following options:
Deadlift: Find a 1RM (15 mins)
or,
RDL: 3×8

Conditioning (Practice):

Prowler Push: 4x50m FT (add the following increments to prowler – 50, 90, 140, 180)
1 mile Run TT

7/14/16

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Reminders:

Yoga is ON for this Sunday at 12:30PM!

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:
  • Clean
  • Rowing
  • Box Jumps

 

7/13/16

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Reminders:

Yoga is ON for this Sunday at 12:30PM!

Strength:

Hang Snatch: 3RM, then 2×3 @ -15%

Conditioning (Competition):

1000m Row, 1000 Run, or 50 cal Bike
then, in any order:

  • 50 OHS (95/65)
  • 30 TTB

(16 min cap)