12/1/16

brent

Holiday Party:

Save the date! Saturday, December 10th @ 7PM we will be holding our annual Holiday Party at Atlantic Bar & Grill! Friends and family are welcome! We will be doing a White Elephant Gift Exchange. Check out our Facebook Event Page for more details.

Today’s Schedule:
  • 6AM – Make Up Class/Open Gym
  • 9AM – Make Up Class/Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Deadlift
  • Kettlebell Swings
  • Rowing

11/30/16

rijan

Holiday Party:

Save the date! Saturday, December 10th @ 7PM we will be holding our annual Holiday Party at Atlantic Bar & Grill! Friends and family are welcome!

Strength:

A1. Supinated Bent Over Row: 5RM, then -10% for 3×5
A2. Bench Press: 5RM, then -10% for 3×5

Conditioning (Practice):

4 Rounds:

  • 3 Deadlifts
  • 3 Hang Squat Cleans
  • 3 Front Squats
  • 3 Push Press
  • 200m run, 15 cal bike, or 15 cal row

*Start at 65% of your 1RM of the smallest lift (Clean or Push Press)
**Increase the weight after every round
 

11/29/16

gina

Holiday Party:

Save the date! Saturday, December 10th @ 7PM we will be holding our annual Holiday Party at Atlantic Bar & Grill!

Conditioning (Competition):

A. 500m Row Time Trial
B. 3 min AMRAP Double Unders
C. 200m BW Sandbag Carry or Buddy Carry
D. 35 TTB FT or 2 min AMRAP Sit Ups

11/28/16

darcy

Holiday Party:

Save the date! Saturday, December 10th @ 7PM we will be holding our annual Holiday Party at Atlantic Bar & Grill!

Strength:

Back Squat:

  • 5RM
  • -10% for 3×5
Conditioning (Practice):

For Time:

  • 1000m Row, 40 cal Bike, or 800m Run
  • 30 Thrusters (115/75)
  • 6 Rope Climbs (Scale is 3 rounds of 10 Ring Rows and 10 V-Ups)
Extra Work (After Class):

Row: 3x250m*
*Goal is to perform negative splits

11/27/16

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

11/26/16

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Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
Conditioning/Strength:

“Bear Complex”
Without stopping or dropping the bar, complete the sequence 7 times

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Once you’ve completed the sequence 7 times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of 5 rounds.

11/25/16

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This Week’s Schedule:
  • Today:  10AM & 11AM only
  • Saturday 11/26: Regular Schedule
  • Sunday 11/27: Regular Schedule
Strength:

Snatch: 5×2 (70%+)

Conditioning (Practice):

12 min AMRAP:

  • 2 Rope Climbs
  • 250m Row/15 cal Bike/200m Run

11/24/16

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Happy Thanksgiving!
Please take a look at our limited schedule over the next couple of days due to the Holiday.

This Week’s Schedule:
  • Today: 9AM only – EARN YOUR BIRD WOD!
  • Friday 11/25: 10AM & 11AM
  • Saturday 11/26: Regular Schedule
  • Sunday 11/27: Regular Schedule
Conditioning (Practice):

“Thanksgiving with the Girls”
Teams of 2 work to complete the following with a continuously running clock (one person working at a time)
“Grace”

  • 30 Clean & Jerks (135/95)

“Fran”
21-15-9

  • Thrusters (95/65)
  • Pull Ups

“Annie”
50-40-30-20-10

  • Double Unders
  • Sit Ups

*Athletes may choose to complete the workout alone, but 1+ years experience is required

11/23/16

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This Week’s Schedule:
  • Wednesday: Regular Schedule
  • Thursday 11/24: 9AM – EARN YOUR BIRD WOD!
  • Friday 11/25: 10AM & 11AM
  • Saturday 11/26: Regular Schedule
  • Sunday 11/27: Regular Schedule
Strength:

A1. Snatch Grip Deadlift @ 40×0 Tempo: 8RM, then -10% for 2×8
A2. Strict Press: 8RM, then -10% for 2×8

Conditioning (Competition):
  • 150m lunge (10 lengths of the gym)
  •  15m broad jump (1 length)
  •  5 Wall walks
  •  15m broad jump (1 length)
  •  20 TTB
  •  15m broad jump (1 length)
  • 5 Wall walks
  • 15m broad jump (1 length)
  • 20 TTB
  • 15m broad jump (1 length)

11/22/16

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This Week’s Schedule:
  • Tuesday/Wednesday: Regular Schedule
  • Thursday 11/24: 9AM – EARN YOUR BIRD WOD!
  • Friday 11/25: 10AM & 11AM
  • Saturday 11/26: Regular Schedule
  • Sunday 11/27: Regular Schedule
Strength:

A1. Supinated Bent Over Row: 8RM, then -10% for 2×8
A2. Bench Press: 8RM, then -10% for 2×8

Conditioning (Practice):

12 min AMRAP:

  • 2 Rope Climbs
  • 15 Burpees
  • 40 Double Unders (Scale 80 Single Unders)