1/22/17

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Paleo Challenge Launch!

The Paleo Challenge launch is today at 3:00PM at the gym!
Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!

1/21/17

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Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Clean
  • Rowing
  • Box Jumps
Conditioning (Competition):

RX:
For Time:

  • 15 OHS (95/65)
  • 30 TTB (scale = sit ups)
  • 30 Box Jumps/Step Ups (24/20)
  • 15 Ring Rows and 15 Push Ups
  • 30 Power Wall Balls (20/14)
  • 30 Double Unders (scale = 60 singles)
  • 15 Thrusters (95/65)
  • 30 Pull Ups
  • 30 Burpees
  • 100m Walking Lunge (6 lengths of gym)

RX+:
For Time:

  • 15 Snatches (135/95)
  • 30 TTB
  • 30 Box Jumps/Step Ups
  • 15/10 Muscle Ups
  • 30 KB or DB Push Press (35/24 – in each hand)
  • 30 Double Unders
  • 15 Thrusters (95/65)
  • 30 Pull Ups
  • 30 Burpees
  • 100m Walking Lunge (45/25)

(25 min cap on both)

1/20/17

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Recover from the holidays & prepare for the Open with the 2017 Winter Nutrition Challenge. Whether you want to jump a hundred places forward in the regional standings this year or just get back into those pants that fit in November, this is a great time to get your diet dialed back in, right? This challenge will both help you perform better in WOD’s as well as get you out of the rut that the parties and family events put you into over the past couple months. To that end, we are going to place you on teams for the sake of parity, diversity of experience/goals, accountability and just for fun. We will launch the 4-week weight reduction & performance competition with an event on January 22, which will include weigh-ins, a discussion about nutrition & methodology, and a cute little workout. Then, just in time for you to be ready (and lighter) for the grind of the Open, the challenge will end the week of February 19 with a re-test of the workout, a final weigh-in and a 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. Cash prizes will be awarded to the winning team, and merch prizes will go to the runners-up. 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 get to work!

Strength:

A. Split Squats w/ 1 sec pause at the bottom of each rep: 3×10 (each leg)
B. RDLs @ 40×0 Tempo: 3×10

Conditioning (Competition):
  • 1000m Row, 800m Run, or 60 cal Bike
  • 75 RKBS (70/53)
  • 10 Wall Walks
Mobility:

OHS: 3×3 w/ a 3 sec pause at the bottom of reps 1+2

1/19/17

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Recover from the holidays & prepare for the Open with the 2017 Winter Nutrition Challenge. Whether you want to jump a hundred places forward in the regional standings this year or just get back into those pants that fit in November, this is a great time to get your diet dialed back in, right? This challenge will both help you perform better in WOD’s as well as get you out of the rut that the parties and family events put you into over the past couple months. To that end, we are going to place you on teams for the sake of parity, diversity of experience/goals, accountability and just for fun. We will launch the 4-week weight reduction & performance competition with an event on January 22, which will include weigh-ins, a discussion about nutrition & methodology, and a cute little workout. Then, just in time for you to be ready (and lighter) for the grind of the Open, the challenge will end the week of February 19 with a re-test of the workout, a final weigh-in and a 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. Cash prizes will be awarded to the winning team, and merch prizes will go to the runners-up. 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 get to work!

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:
  • Overhead Squats (OHS)
  • Kipping
  • Toes to Bar (TTB)

1/18/16

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Recover from the holidays & prepare for the Open with the 2017 Winter Nutrition Challenge. Whether you want to jump a hundred places forward in the regional standings this year or just get back into those pants that fit in November, this is a great time to get your diet dialed back in, right? This challenge will both help you perform better in WOD’s as well as get you out of the rut that the parties and family events put you into over the past couple months. To that end, we are going to place you on teams for the sake of parity, diversity of experience/goals, accountability and just for fun. We will launch the 4-week weight reduction & performance competition with an event on January 22, which will include weigh-ins, a discussion about nutrition & methodology, and a cute little workout. Then, just in time for you to be ready (and lighter) for the grind of the Open, the challenge will end the week of February 19 with a re-test of the workout, a final weigh-in and a 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. Cash prizes will be awarded to the winning team, and merch prizes will go to the runners-up. 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 get to work!

Strength:

A1. Single Arm DB Strict Press: 10RM, then -10% for 2×10
A2. Chin Ups: 10RM, then -10% for 2×10

Conditioning (Practice):

RX:
12 min AMRAP:

  • 10 Ring Rows
  • 10 Plyo Push Ups
  • 30 KBS (53/35)

RX+:
12 min AMRAP:

  • 7 Muscle Ups
  • 30 KBS (53/35)
Mobility:

OHS: 3×3 w/ a 3 sec pause at the bottom of reps 1+2

1/17/16

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Recover from the holidays & prepare for the Open with the 2017 Winter Nutrition Challenge. Whether you want to jump a hundred places forward in the regional standings this year or just get back into those pants that fit in November, this is a great time to get your diet dialed back in, right? This challenge will both help you perform better in WOD’s as well as get you out of the rut that the parties and family events put you into over the past couple months. To that end, we are going to place you on teams for the sake of parity, diversity of experience/goals, accountability and just for fun. We will launch the 4-week weight reduction & performance competition with an event on January 22, which will include weigh-ins, a discussion about nutrition & methodology, and a cute little workout. Then, just in time for you to be ready (and lighter) for the grind of the Open, the challenge will end the week of February 19 with a re-test of the workout, a final weigh-in and a 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. Cash prizes will be awarded to the winning team, and merch prizes will go to the runners-up. 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 get to work!

Strength:

Push Press: 3RM, then -10% for 2×3

Conditioning (Practice):

Teams of 3 work to complete the following (1 person completing a full round at a time)
20min AMRAP:

  • 20 cal Bike/Row or (20) 5m lateral shuffle
  • 7 Burpee Box Jumps/ Step Ups(24/20
Mobility/Stability:

Seated DB External Rotation @ 40×0 tempo: 3×8

1/16/17

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Recover from the holidays & prepare for the Open with the 2017 Winter Nutrition Challenge. Whether you want to jump a hundred places forward in the regional standings this year or just get back into those pants that fit in November, this is a great time to get your diet dialed back in, right? This challenge will both help you perform better in WOD’s as well as get you out of the rut that the parties and family events put you into over the past couple months. To that end, we are going to place you on teams for the sake of parity, diversity of experience/goals, accountability and just for fun. We will launch the 4-week weight reduction & performance competition with an event on January 22, which will include weigh-ins, a discussion about nutrition & methodology, and a cute little workout. Then, just in time for you to be ready (and lighter) for the grind of the Open, the challenge will end the week of February 19 with a re-test of the workout, a final weigh-in and a 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. Cash prizes will be awarded to the winning team, and merch prizes will go to the runners-up. 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 get to work!

Strength:

Back Squat:

  • 3RM, then -10% for 2×3
  • or 3×10
Conditioning (Competition):

RX WOD 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
 AMRAP squat cleans, 275 / 175 lb.
Scaled:
12 min AMRAP:
  • 25 Hanging Knee Raises
  • 50 Single Unders
  • 15 Squat Cleans (115/75)
Mobility:

OHS: 3×3 w/ a 3 sec pause at the bottom of the 1st 2 reps

 
 

1/15/17

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

1/14/17

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Recover from the holidays & prepare for the Open with the 2017 Winter Nutrition Challenge. Whether you want to jump a hundred places forward in the regional standings this year or just get back into those pants that fit in November, this is a great time to get your diet dialed back in, right? This challenge will both help you perform better in WOD’s as well as get you out of the rut that the parties and family events put you into over the past couple months. To that end, we are going to place you on teams for the sake of parity, diversity of experience/goals, accountability and just for fun. We will launch the 4-week weight reduction & performance competition with an event on January 22, which will include weigh-ins, a discussion about nutrition & methodology, and a cute little workout. Then, just in time for you to be ready (and lighter) for the grind of the Open, the challenge will end the week of February 19 with a re-test of the workout, a final weigh-in and a 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. Cash prizes will be awarded to the winning team, and merch prizes will go to the runners-up. 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 get to work!

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Snatch
  • Push Ups
  • Burpees
Conditioning (Competition):

“Filthy Fifty”
For Time:

  • 50 Box Jumps/Step Ups (24/20)
  • 50 Jumping Pull Ups
  • 50 KBS (35/25)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press (45/35)
  • 50 Back Extensions or Supermans
  • 50 Wall Balls (20/14)
  • 50 Burpees
  • 50 Double Unders

(20 min cap)

1/13/17

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Recover from the holidays & prepare for the Open with the 2017 Winter Nutrition Challenge. Whether you want to jump a hundred places forward in the regional standings this year or just get back into those pants that fit in November, this is a great time to get your diet dialed back in, right? This challenge will both help you perform better in WOD’s as well as get you out of the rut that the parties and family events put you into over the past couple months. To that end, we are going to place you on teams for the sake of parity, diversity of experience/goals, accountability and just for fun. We will launch the 4-week weight reduction & performance competition with an event on January 22, which will include weigh-ins, a discussion about nutrition & methodology, and a cute little workout. Then, just in time for you to be ready (and lighter) for the grind of the Open, the challenge will end the week of February 19 with a re-test of the workout, a final weigh-in and a 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. Cash prizes will be awarded to the winning team, and merch prizes will go to the runners-up. 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 get to work!

Strength:

A. Split Squats w/ a 1 sec pause at the bottom of each rep: 3×10 (each leg)
B. RDLs @ 40×0 Tempo: 3×10

Conditioning (Practice):

4 Rounds:

  • 5 Box Jumps
  • 100m Sprint (6 lengths of rig) or 20 Cal Bike/Row

*Rest as needed
**Record fastest and slowest splits

Mobility:

Seated DB External Rotation @ 40×0: 3×8