2/9/17

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Yoga is Canceled this Sunday, 2/12
2017 CrossFit Open

Registration for the 2017 CrossFit Open is live! The CrossFit Open runs from 2/23 to 3/27. That’s 5 weeks, with CrossFit announcing 1 workout/week for all CrossFitters to complete. The Open is scaleable, and we encourage everyone to give it a try. REGISTER HERE
We will be completing the Open workouts on Friday nights (in place of the Friday night classes).
On Friday, 2/17 we will be hosting a Pre-Open Friday Night Lights event. We’ll be randomly assigning athletes to teams this night, picking team names, and capping the night off with a workout!
If you have any questions about the Open, or the event on the 17th, ask a coach!

Focus of Today’s Foundations:
  • Clean
  • Rowing
  • Box Jumps

2/8/17

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Yoga is Canceled this Sunday, 2/12
2017 CrossFit Open

Registration for the 2017 CrossFit Open is live! The CrossFit Open runs from 2/23 to 3/27. That’s 5 weeks, with CrossFit announcing 1 workout/week for all CrossFitters to complete. The Open is scaleable, and we encourage everyone to give it a try. REGISTER HERE
We will be completing the Open workouts on Friday nights (in place of the Friday night classes).
On Friday, 2/17 we will be hosting a Pre-Open Friday Night Lights event. We’ll be randomly assigning athletes to teams this night, picking team names, and capping the night off with a workout!
If you have any questions about the Open, or the event on the 17th, ask a coach!

Strength:

Power clean: Find 1RM, then -20% for 2×2

Conditioning (Practice):

12 Min AMRAP of

  • 10 Box jumps/step ups (24/20)
  • 15 Wall Balls (20/14)
  • 20 Sit ups
  • 30 Double Unders

2/7/17

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Yoga is Canceled this Sunday, 2/12
2017 CrossFit Open

Registration for the 2017 CrossFit Open is live! The CrossFit Open runs from 2/23 to 3/27. That’s 5 weeks, with CrossFit announcing 1 workout/week for all CrossFitters to complete. The Open is scaleable, and we encourage everyone to give it a try. REGISTER HERE
We will be completing the Open workouts on Friday nights (in place of the Friday night classes).
On Friday, 2/17 we will be hosting a Pre-Open Friday Night Lights event. We’ll be randomly assigning athletes to teams this night, picking team names, and capping the night off with a workout!
If you have any questions about the Open, or the event on the 17th, ask a coach!

Strength:

A1. Weighted Push Ups: 10RM, then -10% for 2×10
A2. DB Row: 10RM, then -10% for 2×10

Conditioning (Practice):

Fitness
21-15-9

  • Pull Ups (Ring Rows)
  • Power Snatch (95/65)

Performance
For Time:

  • 21 HSPU
  • 15 Snatch (135/95)
  • 9 Muscle Ups

2/6/17

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Yoga is Canceled this Sunday, 2/12
2017 CrossFit Open

Registration for the 2017 CrossFit Open is live! The CrossFit Open runs from 2/23 to 3/27. That’s 5 weeks, with CrossFit announcing 1 workout/week for all CrossFitters to complete. The Open is scaleable, and we encourage everyone to give it a try. REGISTER HERE
We will be completing the Open workouts on Friday nights (in place of the Friday night classes).
On Friday, 2/17 we will be hosting a Pre-Open Friday Night Lights event. We’ll be randomly assigning athletes to teams this night, picking team names, and capping the night off with a workout!
If you have any questions about the Open, or the event on the 17th, ask a coach!

Strength:

Back Squat:
Every 3 mins, perform 10 reps (shoot to finish each set within 30 secs) – complete 4 rounds, increasing weight from last week

Conditioning (test):

For Time:

  • 1K Row, 50 Cal Bikes, or 800 M Run
  • 50 KBS (53/35)
  • 30 TTB

2/5/17

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Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!

2017 CrossFit Open

Registration for the 2017 CrossFit Open is live! The CrossFit Open runs from 2/23 to 3/27. That’s 5 weeks, with CrossFit announcing 1 workout/week for all CrossFitters to complete. The Open is scaleable, and we encourage everyone to give it a try. REGISTER HERE
We will be completing the Open workouts on Friday nights (in place of the Friday night classes).
On Friday, 2/17 we will be hosting a Pre-Open Friday Night Lights event. We’ll be randomly assigning athletes to teams this night, picking team names, and capping the night off with a workout!
If you have any questions about the Open, or the event on the 17th, ask a coach!
 

2/4/17

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2017 CrossFit Open

Registration for the 2017 CrossFit Open is live! The CrossFit Open runs from 2/23 to 3/27. That’s 5 weeks, with CrossFit announcing 1 workout/week for all CrossFitters to complete. The Open is scaleable, and we encourage everyone to give it a try. REGISTER HERE
We will be completing the Open workouts on Friday nights (in place of the Friday night classes).
On Friday, 2/17 we will be hosting a Pre-Open Friday Night Lights event. We’ll be randomly assigning athletes to teams this night, picking team names, and capping the night off with a workout!
If you have any questions about the Open, or the event on the 17th, ask a coach!

Focus of Today’s Foundations:
  • Overhead Squats
  • Kipping
  • Toes-To-Bar
Conditioning (Test):

30 min AMRAP:

  • 30 Box Jumps/Step Ups
  • 10 TTB
  • 400m Run

This is a partner workout. Partner A will perform 30 BJs, then Partner B will complete 10 TTB, then Partner A will complete a 400m Run. When Partner A completes the 400m run, Partner B begins with the 30 BJs, and so on and so on.
30 min AMRAP or 10 full rounds, whichever comes first.

2/3/17

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2017 CrossFit Open

Registration for the 2017 CrossFit Open is live! The CrossFit Open runs from 2/23 to 3/27. That’s 5 weeks, with CrossFit announcing 1 workout/week for all CrossFitters to complete. The Open is scaleable, and we encourage everyone to give it a try. REGISTER HERE
We will be completing the Open workouts on Friday nights (in place of the Friday night classes).
On Friday, 2/17 we will be hosting a Pre-Open Friday Night Lights event. We’ll be randomly assigning athletes to teams this night, picking team names, and capping the night off with a workout!
If you have any questions about the Open, or the event on the 17th, ask a coach!

Strength:

A. 1 1/4 Front Squat: 4×5 (start at 60% 1RM BS or 65% -70% 1RM FS)
*Perform a set every 2:30
**Make sure all 5 reps are completed within 30 secs
B. Nordic Curls w/ a 3 sec negative: 4×3
*Perform a set every 2:30

Conditioning (Test):

Fitness
7 min AMRAP:

  • 7 Power Clean
  • 7 Push Press
  • 7 Ring Rows

Choose a weight that you could do for 7 UB Push Press
*Record weight and total reps
Performance
6 Rounds:

  • 7 Power Clean (185/120 or 60-65%)
  • 7 HSPU
  • 7 Ring Rows

*Record weight and time

Mobility:

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

Extra:

3 min AMRAP of Double Unders

2/2/17

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2017 CrossFit Open

Registration for the 2017 CrossFit Open is live! The CrossFit Open runs from 2/23 to 3/27. That’s 5 weeks, with CrossFit announcing 1 workout/week for all CrossFitters to complete. The Open is scaleable, and we encourage everyone to give it a try. REGISTER HERE
We will be completing the Open workouts on Friday nights (in place of the Friday night classes).
On Friday, 2/17 we will be hosting a Pre-Open Friday Night Lights event. We’ll be randomly assigning athletes to teams this night, picking team names, and capping the night off with a workout!
If you have any questions about the Open, or the event on the 17th, ask a coach!

Focus of Today’s Foundations:
  • Snatch
  • Burpees
  • Push Ups