9/11/16

Announcements:
  1. Darcy, Gillen, and Jessica will be competing in Granite Games in St. Cloud, Minnesota this weekend. They will be competing in the Women’s ASRX division. Send them your positive thoughts.
  2. Hardware CrossFit will be hosing its “4 Year Anniversary/Farewell to Sangeeta” party at Norse Bar on September 16th at 8:00PM.  Please feel free to bring friends and family. We will be providing some Smoke Daddy’s BBQ with some vegetarian options. Bring your appetite!

 
Open Gym today from 10AM -12PM!
Yoga is canceled today, but will resume next week!

9/10/16

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Announcements:
  1. Darcy, Gillen, and Jessica will be competing in Granite Games in St. Cloud, Minnesota this weekend. They will be competing in the Women’s ASRX division. Send them your positive thoughts.
  2. Hardware CrossFit will be hosting its “4 Year Anniversary/Farewell to Sangeeta” party at Norse Bar on Friday, September 16th at 8:00PM.  Please feel free to bring friends and family. We will be providing some Smoke Daddy’s BBQ with some vegetarian options. Bring your appetite!
  3. Yoga is Canceled This Sunday,9/11
Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Deadlift
  • KBS
  • Rowing
Conditioning (Competition):

20 min AMRAP:

  • 10 Hang Squat Cleans (135/95)
  • 10 OHS (135/95)
  • 20 TTB
  • 20 Burpee Over Bar
  • 600m Run (Damen and back)

9/9/16

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Announcements:
  1. Darcy, Gillen, and Jessica will be competing in Granite Games in St. Cloud, Minnesota this weekend. They will be competing in the Women’s ASRX division. Send them your positive thoughts.
  2. Hardware CrossFit will be hosting its “4 Year Anniversary/Farewell to Sangeeta” party at Norse Bar on Friday, September 16th at 8:00PM.  Please feel free to bring friends and family. We will be providing some Smoke Daddy’s BBQ with some vegetarian options. Bring your appetite!
  3. Yoga is Canceled This Sunday, 9/11
Strength:

A. Bench Press: (Increase TM by 10#)

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

A. Deadlift: (Increase TM by 10#)

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

10 min AMRAP:

  • 10 Pull Ups
  • 5/5 DB Snatches*

*Increase weight each set

Optional Strength Work:

Back Squat @ 75% TM: Perform 35 reps in as few sets as possible.Pause for 5 seconds in the bottom of the 1st rep of each set
This can be done before or after class

Mobility Extra:

A. Static Stretch for Ankle: 1-3 mins each leg
B. Foam Roll for Ankle Mobility: 1-3 mins each leg

9/8/16

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Yoga is Canceled This Sunday,9/11
Granite Games

Good luck to Gillen, Darcy, and Jess as they travel to Minnesota to compete in the Granite Games this weekend!

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:
  • Strict Press
  • Push Press
  • Push Jerk

9/7/16

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Strength:

A. Strict Press: (Increase TM by 5#)

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85%

B. Ring Rows: 3 x 5-9

Conditioning (Practice):

21-15-9

  • Pull Ups
  • Burpee Box Jumps (24/20)
Mobility Extra:

Foam Roll Lats

9/6/16

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Strength:

Back Squat:(Increase TM by 10#)

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85%
Conditioning (Competition):

7 Rounds:

  • 5 Power Cleans (155/110 or 65%+ of 1RM)
  • 10 Walking Lunges (BW)

(15 min cap)
 

9/5/16

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Happy Labor Day!
Today’s Schedule:
  • 10AM – CrossFit
  • 11AM – 12PM – Open Gym
Conditioning:

 
RX
(Practice)

  • 800 M Run
  • 30 STO (115/75)
  • 400 M Run

then,  in any order:

  • 30 CTB pull ups
  • 30 Burpees

then,

  • 800 M run

 
RX+

  • 800 M run
  • 30 HSPUs
  • 400 M run
  • 15 MUs
  • 800 M run

9/4/16

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Labor Day Schedule Changes
  • Monday 9/5: 10AM CrossFit, Open Gym 11AM – 12PM (All regular classes are canceled)

Open Gym today from 10AM – 12PM!
Yoga is canceled today.

9/3/16

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Labor Day Schedule Changes
  • Sunday: Open Gym 10AM-12PM, Yoga is canceled
  • Monday: 10AM CrossFit, Open Gym 11AM – 12PM (All regular classes are canceled)
Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Clean
  • Rowing
  • Box Jumps
Conditioning:

Part A.
800m Run Time Trial
Part B.
In teams of 2, 1 person working at a time
20 min AMRAP:

  • 50 Pull Ups
  • 50 STO (115/75)
  • 50 TTB
  • 400m Sandbag Carry

9/2/16

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Labor Day Schedule Changes
  • Sunday: Open Gym 10AM-12PM, Yoga is canceled
  • Monday: 10AM CrossFit, Open Gym 11AM – 12PM (All regular classes are canceled)
Strength – Part A:

Bench Press:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%
Conditioning (Competition):

“Crippler”
For Time:

  • 30 Squats (225/155 or 75% TM)
  • 1 mile Run
Strength – Part B:

Deadlift:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%
Mobility Extra:

Overhead Distraction w/ External Rotation Bias: 1-3 mins each arm