7/11/14

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Reminders:

There is a Foundations Class tomorrow (Saturday) at 9AM, and Olympic Lifting meets tomorrow at 12:00PM!

Strength:

A. Deadlift: 5-3-1+ (75% – 85% – 95%)
B. Strict Press: 5-3-1+ (75% – 85% – 95%)

Conditioning:

12 min AMRAP:

  • 10 Back Squat (75% TM)
  • 15 Ring Dips
  • 400m Run

7/10/14

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Reminder:

There is an Olympic Lifting class tonight at 6:30PM.

Strength:

Make Up Strength

Conditioning:

For Time:

  • 50 Cal Row
  • 100 Double Unders
  • 800m Run

7/9/14

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Strength:

1 Power Clean + 1 Front Squat + 1 Clean (Squat): 5×3

Conditioning;

2 Rounds:

  • 45 sec Russian KBS (70/55)
  • 15 sec Transition
  • 45 sec 1 1/4 Air Squats
  • 15 sec Transition
  • 45 sec Sit Ups
  • 1 min Rest
Extra:

Front Lever Skill Work
Seated DB External Rotation: 3×8

7/8/14

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Strength:

A. Bench Press: 5-3-1+ (75% – 85% – 95%)
B. Weighted Pull Ups: 5-3-1+ (75% – 85% – 95%)

Conditioning:

For Time:

  • 10 Strict Press @ 75% TM or ME Parallette HSPU
  • 10 CTB Pull Ups
  • 400m Run
  • 10 Strict Press/ME Parallette HSPU
  • 10 CTB Pull Ups
  • 800m Run
  • 10 Strict Press/ME Parallette HSPU
  • 10 CTB Pull Ups

7/7/14

DSC_0493Strength:

Back Squat: 5-3-1+
75% – 85% – 95%

Conditioning:

3 Rounds:

  • 10 Clean & Jerks (135/95)
  • 10 Burpee Over Bar
Extra:

Deadlift: 3×10 @ 75% TM
 

7/6/14

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Change of plans! Owen will be opening up the gym from 10AM to 12PM! Come on in for open gym!

7/5/14

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Today’s Schedule:
  • 10AM – CrossFit
  • 11AM – CrossFit

**Olympic Lifting class is cancelled today.
**Reminder: There is no open gym tomorrow.

Strength:

Strict Press: 3-3-3+
70% – 80% – 90%

Conditioning:

In teams of 2, work to complete:

  • 100 TTB
  • 1 Mile Plate Carry (45/25)
  • 100 KBS (55/35)
Extra:

Back Squats: 3×10 @ 70% TM
or,
Split Squats: 4×6 @ 3110 Tempo

7/4/14

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Happy 4th of July!

There is only one class today at 10AM. Come on in for a Hero WOD before your weekend shenanigans start!

Conditioning:

Partner “Daniel”
In teams of 2, work to complete:

  • 50 Pull Ups
  • 400m Run
  • 42 Thrusters (95/65)
  • 800m Run
  • 42 Thrusters (95/65)
  • 400m Run
  • 50 Pull Ups

(one person works at a time)
 

7/3/14

photo-3Reminder:
  • Olympic lifting class meets tonight at 6:30PM
Fourth of July Schedule:
  • Tomorrow, 7/4 – 10AM CrossFit – All other classes are cancelled
  • Saturday, 7/5 – 10AM & 11AM CrossFit (No Foundations or Oly)
  • Sunday, 7/6 – Gym Closed
Strength:

Deadlift: 3-3-3+
70% – 80% – 90%

Conditioning:

For Time:

  • 70 Sit Ups
  • 60 Double Unders
  • 500m Row
  • 400m Run
  • 30 KBS (70/55)

7/2/14

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Fourth of July Schedule:

Please note the following class schedule for the Fourth of July holiday:

  • Friday 7/4 – 10AM
  • Saturday 7/5 – 10AM & 11AM (Olympic Lifting is cancelled)
  • Sunday 7/6 – the gym is closed
Strength:

A. Bench Press: 3-3-3+
70% – 80% – 90%
B. Weighted Pull Ups: 3-3-3+
70% – 80% – 90%

Conditioning:

For Time:

  • 9 Muscle Ups (9 Dips/9 Pull Ups to scale)
  • 45 Box Jumps/Step Ups (24/20)
  • 7 Muscle Ups (7 Dips/7 Pull Ups)
  • 35 Box Jumps/Step Ups
  • 5 Muscle Ups (5 Dips/5 Pull Ups)
  • 25 Box Jumps/Step Ups