Thank you to all who came out to the Holiday Party this weekend. It was a blast!
Strength:
Back Squat: 5RM, then -10% for 3×5
Conditioning (Competition):
“Diane”
21-15-9
- Deadlift (225/155 0r 65% 1RM)
- HSPU
Scaled:
21-15-9 Deadlift
5-4-3 Wall Walks
12/11/16
Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!
12/10/16
Holiday Party:
Join us tonight @ 7PM at Atlantic Bar & Grill for our annual Holiday Party! Friends and family are welcome! We will be doing a White Elephant Gift Exchange. If you want to participate in the White Elephant Gift Exchange, please bring 2 gifts (one that is under $20 and a used item that you would like to get rid of). Check out our Facebook Event Page for more details.
Today’s Schedule:
- 9AM – Foundations
- 10AM – CrossFit
- 11AM – Crossfit
- 12PM – Olympic Lifting
Focus of Today’s Foundations:
- Clean
- Rowing
- Box Jumps
Conditioning (Practice):
Teams of 2, one person working at a time: (30 min cap)
Scaled:
1 mile run, 2000m row, or 80 cal bike
then,
5 Rounds:
- 20 Wall Balls (20/14)
- 20 Burpees
- ME Pull Ups or Ring Rows (each person)
RX:
1 mile run, 2000m row, or 80 cal bike
then,
50 Wall Balls (20/14)- 20 Muscle Ups
- 50 Wall Balls
- 20 Power Cleans (185/135)
- 50 Wall Balls
(30 min cap)
12/9/16
Holiday Party:
Join us this Saturday, December 10th @ 7PM at Atlantic Bar & Grill for our annual Holiday Party! Friends and family are welcome! We will be doing a White Elephant Gift Exchange. Check out our Facebook Event Page for more details.
Lost & Found:
All items in lost & found will be donated this weekend. Please check to see if any items are yours! The lost & found is behind the foam rollers. Today is the last day to pick through the items. They will all be discarded/donated this weekend.
Strength:
A. Front Squats: 5RM, then -10% for 2×5
B. Good Mornings: 3×8 (start at 35% of 1RM BS)
Conditioning (Practice):
4 Rounds:
- 10 Box Jumps Overs/Step Overs
- 15 Cal Bike or Row
*Rest as needed between rounds.
Mobility:
Athlete’s choice! Be sure to spend at least 5 minutes after class working on mobility!
12/8/16
Holiday Party:
Join us this Saturday, December 10th @ 7PM at Atlantic Bar & Grill for our annual Holiday Party! Friends and family are welcome! We will be doing a White Elephant Gift Exchange. Check out our Facebook Event Page for more details.
Lost & Found:
All items in lost & found will be donated this weekend. Please check to see if any items are yours! The lost & found is behind the foam rollers. The last day to pick through that gold mine will be this Friday, December 9th!
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:
- Kipping
- Pull Ups/Ring Rows
- Press
12/7/16
Holiday Party:
Join us this Saturday, December 10th @ 7PM at Atlantic Bar & Grill for our annual Holiday Party! Friends and family are welcome! We will be doing a White Elephant Gift Exchange. Check out our Facebook Event Page for more details.
Lost & Found:
All items in lost & found will be donated this weekend. Please check to see if any items are yours! The lost & found is behind the foam rollers. The last day to pick through that gold mine will be this Friday, December 9th!
Strength:
Find a max weight for the following complex:
- 5 Deadlift
- 3 Hang Squat Cleans
Conditioning (Competition):
15-12-9
- CTB Pull Ups
- Burpees
- Squat Clean (135/95)
Mobility:
Athlete’s choice, be sure to mobilize for at least 5 minutes after class.
12/6/16
Holiday Party:
Save the date! Saturday, December 10th @ 7PM we will be holding our annual Holiday Party at Atlantic Bar & Grill! Friends and family are welcome! We will be doing a White Elephant Gift Exchange. Check out our Facebook Event Page for more details.
Lost & Found:
All items in lost & found will be donated this weekend. Please check to see if any items are yours! The lost & found is behind the foam rollers. The last day to pick through that gold mine will be this Friday, December 9th!
Strength:
A1. Supinated Bent Over Rows: 5RM, then -10% for 2×5
A2. Bench Press: 5RM, then -10% for 2×5
Conditioning (Practice):
Scaled:
14 min AMRAP:
- 5 Wall Walks or 30 sec Handstand Hold
- 10 V-Ups
- 30 Double Unders
RX:
5 Rounds: (15 min cap)
- 7 HSPU
- 10 TTB
- 30 Double Unders
12/5/16
Holiday Party:
Save the date! Saturday, December 10th @ 7PM we will be holding our annual Holiday Party at Atlantic Bar & Grill! Friends and family are welcome! We will be doing a White Elephant Gift Exchange. Check out our Facebook Event Page for more details.
Strength:
Back Squat: 5RM, then -10% for 3×5
Conditioning (Practice):
3 Rounds:
- 10 Deadlifts (60% 1RM)
- 50m Lunge (3 lengths of gym)
Extra:
A. Work on Mobility (5 mins at minimum)
B. 2000m Row TT or 100 cal Bike TT
12/4/16
Holiday Party:
Save the date! Saturday, December 10th @ 7PM we will be holding our annual Holiday Party at Atlantic Bar & Grill! Friends and family are welcome! We will be doing a White Elephant Gift Exchange. Check out our Facebook Event Page for more details.
Open Gym today from 10AM – 12PM!
Yoga is cancelled today.
12/3/16
Holiday Party:
Save the date! Saturday, December 10th @ 7PM we will be holding our annual Holiday Party at Atlantic Bar & Grill! Friends and family are welcome! We will be doing a White Elephant Gift Exchange. Check out our Facebook Event Page for more details.
Today’s Schedule:
- 9AM – Foundations
- 10AM – CrossFit
- 11AM – CrossFit
- 12PM – Olympic Lifting
Focus of Today’s Foundations:
- Snatch
- Push Ups
- Burpees
Conditioning (Practice):
Teams of 2 complete the following:
- 10 Rope Climbs
- 50 Squat Snatches (135/95)
- 100 Burpee Box Jumps (24/20)
*EMOM each team must complete 5 TTB
(20 min cap)