1/6/14

 
Katy, Mauricio, Neal Cert
 
Congratulations to Katy, Mauricio, and Neal who recently completed their CrossFit Level 1 Trainer Certification. See if you can find them in the photo.
Due to the weather conditions, all classes on Monday 1/6/14 are canceled. We apologize for the inconvenience. We view this as the safest option for athletes and coaches. Please spread the word! Stay safe and keep warm.

WOD to do at Home:

Strength: Pick one of the movements

  • HSPU: 3xME (2 min Rest), or
  • Pike Push Ups: 3xME (2 min Rest)

Conditioning:
8 min AMRAP:

  • 15 V-Sit Ups
  • 20 Burpees
  • 10 Thrusters (Use the heaviest object possible)

*Score = # Thrusters performed x Weight of the object
**Post pictures and comments to the comments section below or to Facebook!
 

1/5/14

Open Gym today from 10AM-12PM!

1/4/13

Reminder:

There will be a Foundations Class today @ 9AM! New and experienced athletes are encouraged to attend.

Strength/Skill:

Handstand Skill Work (against wall, freestanding, walking on hands)

Conditioning:

21-15-9

  • Power Snatch (95/65)
  • CTB Pull Ups

 

1/3/14

Strength:

A. Bench Press:

  • 6×5 @ 70%*

B. Deadlift:

  • 6×5 @ 70%*

*On last set, perform and AMRAP, stop 2 reps shy of failure

Conditioning:

5 min AMRAP:

  • Squat Clean & Jerks (165/110)

1/2/14

Strength:

Make Up Strength Work
or,
Snatch: 5×1

Conditioning:

6x200m Sprints (Begin each round on the 2:30 mark)

Post WOD:

L-Sits: 3xME

1/1/14

Happy New Year!
The gym is closed today due to the holiday. Normal class schedules starts back up tomorrow!

12/31/13

Holiday Schedule:

Reminder, due to the New Year Holiday, there is a limited class schedule today and tomorrow.

  • Tuesday 12/31: 9AM, 10AM, 11AM
  • Wednesday 1/1: NO CLASSES
Strength:

A1: Strict Press

  • 6×5 @ 70%*

A2: Bent Over Rows: 6×5
*On last set, perform AMRAP, stop 2 reps shy of failure

Conditioning:

1k Row, then
3 Rounds:

  • 10 HSPU
  • 20 Knees to Elbows
Post WOD:

Seated DB External Rotation: 3×8

12/30/13

STRENGTH:
Back Squats: 6×5@70%*
*On last set, stop 2 reps shy of failure
CONDITIONING:
  • 4 min AMRAP CTB Pull Ups
  • 3 min AMRAP Burpees
  • 2 min AMRAP KBS (55/35)
  • 1 min AMRAP Double Unders

*last performed on 11/25/13

EXTRA:

Weighted hip extensions: 3×10

12/29/13

Open Gym today from 10AM – 12PM!

Holiday Schedule:
  • Tuesday 12/31: 9AM, 10AM, 11AM
  • Wednesday 1/1: GYM CLOSED

12/28/13

Reminder:

No Foundations Class today. Next week, we will have a limited holiday schedule due to the New Year. All classes will run as scheduled, with the exception of the following days:

  • Tuesday 12/31: 9AM, 10AM, 11AM
  • Wednesday 1/1: GYM CLOSED

There will be Open Gym tomorrow from 10AM to 12PM!

Strength:

In 15 minutes, find a 1RM Clean & Jerk

Conditioning:

For Time:

  • 50 Pull Ups
  • 50 Burpees