1/12/17

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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:
  • Push Press
  • Push Jerk
  • Kettlebell Swings (KBS)

1/11/17

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:

Hang Squat Snatch: 5×3

Conditioning (Competition):

“Annie”
50-40-30-20-10

  • Double Unders (Scale to 2x Single Unders)
  • Sit Ups
Mobility:

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

1/10/17

Strength:

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

Conditioning (Competition):

5 Rounds:

  • 10 Hang Power Clean (135/95)
  • 10 Burpees Over Bar
Mobility:

Seated DB External Rotation @ 40xo Tempo: 3×8

1/9/17

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Hoodie Order:

Today is the last day to pre-order your hoodie! Sign up on the Google Sheet for the pre-order. We will not be ordering many extras, so please sign up if interested!

Strength:

Back Squat: 3RM, then -10% for 2×3

Conditioning (Practice):

10 min AMRAP:
3-6-9-12-15-18-etc… TTB
15 Wall Balls after each round of TTB
 

1/8/17

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Hoodie Order:

We’ve extended the pre-order date to Monday!. Sign up on the Google Sheet if you would like to pre-order a hoodie! We will not be ordering many extras, so please sign up if interested!
Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!
 

1/7/16

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Hoodie Order:

We’ve extended the pre-order date to Monday!. Sign up on the Google Sheet if you would like to pre-order a hoodie! We will not be ordering many extras, so please sign up if interested!

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Strict Press
  • Deadlift
  • Rowing
Conditioning (Practice):

Teams of 2 work to complete the following (1 person working at a time):

  • 50 TTB
  • 150 KBS (70/53)
  • 50 TTB

1/6/17

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Hoodie Order:

We’ve extended the pre-order date to Monday!. Sign up on the Google Sheet if you would like to pre-order a hoodie! We will not be ordering many extras, so please sign up if interested!

Strength:

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

Conditioning (Competition):

For Time:

  • 10 Thrusters (135/95)
  • 50 Double Unders
  • 8 Thrusters
  • 40 Double Unders
  • 6 Thrusters
  • 30 Double Unders
  • 4 Thrusters
  • 20 Double Unders
  • 2 Thrusters
  • 10 Double Unders

1/5/17

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Hoodie Order:

Place your pre-order for our new hoodies by this Friday, 1/6. Sign up on the Google Sheet! We will not be ordering many extras, so please pre-order if you are interested!

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:
  • Clean
  • Rowing
  • Box Jumps

 

1/4/17

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Hoodie Order:

Place your preorder for our new hoodies by this Friday, 1/6. Sign up on the Google Sheet! We will not be ordering many extras, so please pre-order if you are interested!

Strength:

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

Conditioning (Practice):

12 min AMRAP:

  • 3 Muscle Ups (Scale to 10 Ring Rows)
  • 10 TTB
  • 10 Box Jumps (24/20)

1/3/17

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Hoodie Order:

Place your preorder for our new hoodies by this Friday, 1/6. Sign up on the Google Sheet! We will not be ordering many extras, so please pre-order if you are interested!

Strength:

Back Squat: 3RM, then -10% for 2×3

Conditioning (Competition):

Part A.
5 min AMRAP of Burpees
Part B.
5 min AMRAP of Rowing or Biking for calories