3/12/16

DSC_0542

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

Surprise!

3/11/16

DSC_0610

Today’s Schedule:
  • 6AM – CrossFit
  • 12PM – CrossFit
  • 5:30PM & 6:30PM Heats of 16.3 (6PM – 8PM)!
16.3 – Friday Night Lights

Heat Sign Ups
All can participate in Friday Night Lights, regardless of whether you are signed up for the Open or not. Our only requirement is that you sign up for a heat in advance (see above link). Friday Night Lights does count towards your weekly classes.
The gym will be open at 5PM – heats begin at 6PM!

CrossFit Class Strength/Technique:

Snatch Technique

16.3

7 min AMRAP:
RX

  • 10 Power Snatches (75/55)
  • 3 Bar Muscle Ups

SCALED

  • 10 Power Snatches (45/35)
  • 5 Jumping CTB Pull Ups

3/10/16

DSC_0447

16.3

16.3 is announced tonight! We will be completing the workout Friday Night Lights style, from 6PM – whenever on tomorrow night. Be on the lookout for Heat Sign Ups sometime after the workout announcement.

Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Overhead Squat
  • Snatch

3/9/16

DSC_0605
Skill/Technique:

Handstand Push Ups

Conditioning:

4 Rounds:

  • 5 Box Jumps
  • 7 Thrusters (70% 1RM thruster or 40% 1RM Back Squat)
  • 200m Sprint (Run or Row) or 12 Cals on Bike
  • Rest as needed

*Record your fastest and slowest split

3/8/16

DSC_0558

Strength:

A1. Bench Press: 4×8
A2. Pendlay Row: 4×8

Conditioning:

Rx:

  • 800m Run
  • 50 KBS (55/35)
  • 30 Pull Ups

Rx+

  • 800m Run
  • 50 KBS (70/55)
  • 15 Muscle Ups

3/7/16

DSC_0224

CrossFit Open – Submit your Scores!

Don’t forget! 16.2 scores need to be submitted by 7PM tonight.

Strength:

Back Squat: 5×3 @ 85%

Conditioning:

Complete the following in any order: (17 min cap)

  • 75 Wall Balls (20/14)
  • 50 cal Bike or Row
  • 25 Snatches (135/95)

 

3/6/16

DSC_0208
Open Gym today from 10AM – 12PM!

3/5/16

DSC_0034

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
16.2

In case you still need to complete 16.2. You can do so today during the 12PM OLY class, or tomorrow during Open Gym (10AM – 12PM)! Be sure you have a judge to count your reps!

Focus of Today’s Foundations:
  • Thrusters
  • Wall Balls
  • Double Unders
Conditioning:

3 Rounds:

  • 1 min Push Press (115/75)
  • 1 min Pull Ups
  • 1 min Burpees
  • 1 min Row/Bike for Cal
  • 1 min Rest

3/4/16

DSC_0061

Friday Night Lights – 16.2

Our 5:30PM & 6:30PM classes are cancelled tonight. In it’s place we will be running heats of 16.2 The gym will open at 5PM and heats will start at 6PM. If you want to secure your workout time, please sign up for a heat in advance.
Heat Sign Ups
Judges – remember all competing in the Open need to have a judge. Please pay it forward and judge for someone else as well.

Today’s Schedule:
  • 6AM – CrossFit
  • 12PM – CrossFit
  • 6PM – 9PM – Friday Night Lights – 16.2 Heats
Conditioning:

The programming for the 6AM and the 12PM is also the CrossFit Open WOD. Please remember that those participating in the Open need to have a judge.
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
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

3/3/16

DSC_0038

16.2

16.2 is announced tonight at 7PM. If you can’t make it to Friday Night Lights tomorrow, tonight is a great opportunity to get the workout in before the deadline on Monday (the gym will be open until 8:30PM). Remember Open scores need to be submitted by the following Monday at 7PM.
Be on the lookout for Heat Sign Ups sometime after the announcement. They will be updated HERE.

Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM Foundations
Focus of Today’s Foundations:
  • Air Squat
  • Back Squat
  • Front Squat