7/11/13

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Rest/Make Up Day

Reminder:

This Saturday 7/13 @ 9AM we will be offering a 1 hour Foundations Class. We encourage all new athletes to attend a couple of these sessions to brush up on the basic movements of CrossFit. This week we will be covering the mechanics of BACK SQUAT, FRONT SQUAT, and OVERHEAD SQUAT.
Our next Foundations class will be held on July 27th.
You can find more information on our Foundations program here.
 
 

7/10/13

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Strength/Skill:

Find 1RM Clean

Conditioning:

4 Rounds:

  • 2 min AMRAP:
    • 5 Hang Power Cleans (135/95)
    • 5 Box Jumps
    • 5 Burpees
  • Rest 2 mins
Post WOD:

Structural Balance:
GHRs: 3×10

7/9/13

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Strength:

A1: Bench Press

  • 80% x 3
  • 85% x 3
  • 90% x 3+

A2: Strict Chin Up: 3×5

Conditioning:

40-30-20-10

  • Power Wall Balls (20/14)
  • Double Unders
  • Sit Ups
Post WOD:

Structural Balance:
Powell Raise: 3×10

7/8/13

Strength:

Back Squat:

  • 75% x 5
  • 85% x 3
  • 95% x 1+
Conditioning:

10 min AMRAP:

  • 250 m Row
  • 20 Overhead Lunges (75/55)
Post WOD:

Supplemental Lift:
RDLs: 3×10 (40% – 50% 1RM Deadlift) (2 min rest)

7/6/13

Strength:

Strict Press

  • 80% x 3
  • 85% x 3
  • 90% x 3+
Conditioning:

For Time:

  • 400 m Run, then
  • 3 Rounds:
    • 20 KBS (55/35)
    • 10 HPSU, then
  • 400 m Run
Post WOD:

Supplemental Lift:
Bent Over Row: 5×5

7/5/13

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“Tom”
25 min AMRAP:

  • 7 Muscle Ups (or 9 Pull Ups and 9 Dips)
  • 11 Thrusters (155/115)
  • 14 Toes to Bar

7/4/13

Happy 4th of July! The gym will be closed today for the Holiday.
 

Schedule for the rest of the week:

Friday: Regular class schedule: 6AM, 12PM, 5:30PM, 6:30PM
Saturday: Regular class schedule: 10AM, 11AM
Sunday: No open gym. The gym is closed.

7/3/13

4TH OF JULY SCHEDULE:

Today, July 3rd: Regular Class Schedule
Thursday, July 4th: NO CLASSES, gym is closed for the Holiday.
Friday, July 5th: Regular Class Schedule
Saturday, July 6th: Regular Class Schedule
Sunday, July 7th: NO OPEN GYM, the gym is closed

Strength:

Deadlift: (2 min rest between sets)

  • 80% x 3
  • 85% x 3
  • 90% x 3+
Conditioning:

8 min AMRAP:

  • 5 Front Squats (165/115 or 60% 1RM)
  • 30 Double Unders
Post WOD:

Structural Balance:
3 x 10 Lateral Band Walks (90 sec rest)
 

7/2/13

4th of July Schedule:

Wednesday, July 3rd: Regular Class Schedule
Thursday, July 4th: NO CLASSES, gym is closed for the Holiday.
Friday, July 5th: Regular Class Schedule
Saturday, July 6th: Regular Class Schedule
Sunday, July 7th: NO OPEN GYM, the gym is closed

Strength:

A1: Bench Press:

  • 75% x 5
  • 80% x 5
  • 85% x 5+

A2: Strict Chin Ups: 3×5

Conditioning:

4 Rounds: (20 min cap)

  • 400m Run
  • 20 Shoulder To Overhead (115/75)
  • 10 Bar-Facing Burpees
Post WOD:

Structural Balance:
Powell Raise: 3×10 (each arm)