02.25.2014
The CrossFit Open is upon us! Those of you NOT doing The Open for serious will be doing The Open workouts on Friday. The 12pm SATURDAY class will be reserved exclusively for those signed up for The Open. Serious Open athletes: Take the prescribed rest days, Mobilize like a mad man (or woman) and be […]
02.24.2014
WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 1st Pull 3 Power Cleans (PC) 3 Jerks STRENGTH: Hit a set every 1:30 Back Squat: 1×5 @ 70% 1×5 @ 80% 1×3 @ 90% 1×1-2 @ 95% 2×2 @ 92% 1×10 @ 40% WOD: 10:00 to hit a heavy PC+PC+PC+Jerk […]
02.21.2014
WARM-UP: 3 ROUNDS: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High hang clean) 3 HCl (Hang clean) 3 Split Jerk STRENGTH: 10:00 to find a heavy Power Clean + Hang Clean + Jerk WOD: 21-15-9 Push Press 95/65# Box Jumps OHS 95/65# Push Ups **Post time in comments 🙂
02.19.2014
There is quite a bit of space on the “2014 GOALS” board! Please write up your goals so we can hang this to remind everyone what they’re working towards!:) WARM-UP: 5 Rounds: 5 Good Mornings 5 Dead Lifts 5 Sit Ups 5 Mountain Climbers STRENGTH: 10:00 to hit a heavy Dead Lift cluster: 1.1.1.1.1. WOD: […]
02.14.2014
It’s VALENTINES Day!!!!!!!!!!! You must wear a pink or red shirt with hearts on it, if you don’t you will do burpees! …..just kidding….but that does give me some “good” ideas… Class times are a bit different tomorrow (Saturday):: 8:30am is the ONLY CLASS. at 10:30 we are heading over to the Special Olympics Polar […]
02.12.2014
WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High Hang Clean) 3 HCl (Hang Clean) 3 SJ (Split Jerk) STRENGTH: 10:00 to build up to a heavy: 3 position Clean & Jerk [High hang, hang, low hang, and Jerk] (partner)WOD: 7:00 AMRAP 200m Row (pace) KB Swing (russian) […]
02.11.2014
WARM-UP: 5:00 AMRAP 5 Push Ups 10 Ring/Body Rows 15 Squats STRENGTH: 6 Rounds: :20on/:10off: 1.) Dips 2.) C2B (Chest to Bar) WOD: 10:00 AMRepsAP: 120 Double Unders/240 Singles 60 Lateral Burpees 30 T2B (toes to bar)
01.23.2014
REST DAY!!! Make up a missed training day OR mobilize and get ready to PR tomorrow 🙂 Good Luck to 2 members who are competing this weekend: Coach Katelyn & Erik! Work hard, rest when you can, and listen to Coach Jeremy 🙂 We’ll celebrate when you get back!! To get you pumped up and […]
01.21.2014
WARM-UP: Hit a set every 1:30: 5 @ 30% 4 @ 40% 3 @ 50% 2 @ 60% 1 @ 70% STRENGTH: DEAD LIFT:: 15:00 to find a 1RM (partner) WOD: 16 total 1:15 Rounds A1: 6 Box Jumps 6 Clean & Jerks 115/95# Double Unders for remainder of time A2: REST Post in comments […]
11.04.2013 [monday]
COACH JEREMY’S BIRTHDAY!!!!!!!!!! WARM-UP: 3 Rounds: 3 HPSn, 3 HHPSn, 3 SnB+OHS OLY: High Hang Snatch 2-2-2-2 rest 2:00. (no misses!) LOWER BODY PUSH: 1a.) BS @ 3.0.x.1 3×4-6reps rest 1:30 UPPER BODY PULL: 1b.) W.C.U. @ 3.1.x.1., 2×4-6reps rest 1:30 2.) Pendlay Row @ 2.2.x.1., 3×6-8reps, rest 2:00
