Wednesday, March 13 2019

 Strength: In 15 minutes build to a 3RM “Touch and Go” Power Snatch

 WOD: For Time (18 min cap)
40 Cal Bike/Ski or 50 Cal Row
30 Toes to Bar
20 Wall Balls 20/14
10 Deadlifts 225/115
5 Muscle-ups
10 Deadlifts
20 Wall Balls
30 Toes to Bar
40 Cal Bike/Ski or 50 Cal Row

Tuesday, March 12 2019

Strength: Back Squat
70% x 3 reps
80% x 3 reps
90% x 3 reps
70%x Max reps til failure

Superset with:
Hip Thrusts x 5 reps (HEAVY)

WOD: 5 Rounds of
AMRAP 3
3 Hang Power Cleans 135/95
6 Push-ups
9 Air Squats

Rest 1 minute.

RX:
Round 2: 145/100
Round 3: 155/105
Round 4: 165/110
Round 5: 175/115

Scaled: Keep the same weight the workout
L3: 115/75
L2: 95/65
L1: 75/55

Monday, March 11 2019

Strength: Split Jerk
5 sets of 3 reps (climbing)

Superset with:
20 DB Rows (10 per side)

WOD: AMRAP 18
6 Push Jerks 135/95
7 Burpee Pull-ups
10 American KB Swings 70/53

Rx: 155/105
L3: 115/75
L2: 95/65
L1: 75/55

Accessory Work: 3 Sets
15-20 Lateral Raises

Saturday, March 9 2019

WOD: 19.3

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups 50/35

50 strict handstand push-ups

200-ft. handstand walk

50-lb. dumbbell, 24-in. box

Time cap: 10 minutes

Friday, March 8 2019

Strength: Bench Press
60% x 5 reps
70% x 5 reps
80% x 5 reps
60%x Max reps til failure
*20 Alt. Bicep curls in between sets

Followed by:
30-20-10
Hip Thrusts increasing in weight each set

WOD: For Time “Beach Season”
50-40-30-20-10
Russian KB Swings 70/53
Sit-ups

Thursday, March 7 2019

           Don’t forget to sign-up to class prior to arriving. 

 WOD: Every 3 minutes for 30 minutes:
10/7 Cal Bike,Row, Ski
10 Toes to Bar
*3/2/1 Power Clean (climbing)

3 reps for rounds 1,2, and 3
2 reps for rounds 4,5, and 6
1 rep for rounds 7-10

Scaled to 5 light Power cleans working on form

 Accessory Work: Pick One
1. HSPU practice: 50 Strict, 100 kipping or 10 minutes of practice
2. 3 Rounds:
1 minute plank
1 minute side plank (right/left)

 Wednesday, March 6 2019

Strength: EMOM 20
Odd: 2 Snatches (climbing)

Even: 7-10 Pull-ups or 5-7 Strict
WOD: AMRAP 9
30 Double-Unders                                  
12 Power Snatches 95/65
30 Double-unders
12 Push-up

L2: 75/55
L1: 65/45

Tuesday, March 5 2019

7:15 p.m Stretch and Skill Class

WOD: In Teams of 3, For Time:
150 Cal Bike or Row
150 Power Cleans 95/65
150 Burpees

 L2: 75/55
L1: 65/45

Monday, March 4 2019

The gym will reopen at 3:00 p.m. for open gym until 4 p.m., then regular classes at 4:00 p.m., 5:15 p.m., and 6:15 p.m.

Due to the winter storm- ALL MORNING CLASSES ARE CANCELLED Monday 3/4/19.
Please check the website later in the day for updates on evening classes! We plan to reopen for the evening.
Stay safe and warm!

Strength: Back Squat
60% x 5 reps
70% x 5 reps
80% x 5 reps
60%x Max reps til failure

WOD: AMRAP 3
6 Jump Squats
6 Front Rack Lunges 95/65
Rest 1 minute

AMRAP 3
6 KB Swings 70/53
6 Front Squats 95/65
Rest 1 minute

AMRAP 3
6 Jump Squats
6 Front Rack Lunges
Rest 1 minute

AMRAP 3
6 KB Swings 70/53
6 Front Squats
Rest 1 minute                             

L2: 75/55
L1: 65/45

Saturday, March 2 2019

WOD: 19.2 

Friday, March 1 2019

Congratulations to those who completed our 5th Nutrition Challenge. Please weigh in, do measurements, and take after pictures by tomorrow. We are retesting today!

 Strength: Bench Press

5-5-3-3-1-1

 WOD 1: For Time
“Isabel”
30 Snatches 135/95

 Rest 5 minutes

WOD 2: AMRAP 8
6 Strict HSPU
7 Burpess
8 Back Rack Lunges 135/95 

Thursday, February 28 2019

 Bring a friend day!

WOD: AMRAP 20

20 Cal Row, Bike, Ski

20 Box Jumps 24/20

20 Abmat Sit-ups

20 Air Squats

Wednesday, February 27 2019

Strength: EMOM 12
Odd: 15 Burpess
Even: 3 Snatches (climbing)
**Start around 60% of your 1RM

WOD: AMRAP 15
12 Pull-ups
9 Deadlifts
6 Hang Power Cleans

 RX+ 3 Muscle-ups

*Start at any weight you want and either make 5-10lb jumps or 10-20lb jumps. Your goal is to never rest more than 10-20 seconds at any point. This is a strength piece today, mixed with some conditioning. Pick weights you can move through but also challenges you.

Tuesday, February 26 2019

** Stretch and Skill Class at 7:15pm

          This Thursday, February 28 is bring a friend day! 

Strength: Back Squat
5-5-3-3-1-1
Test your 1RM

WOD: EMOM 18
Min 1: 15/12 Cal Row
Min 2: 15 American KB Swings 70/53
Min 3: 15 Wall Balls 20/14

Monday, February 25 2019

 Strength: Push Press
5 Working Sets:
3 Push Press (Off the ground)
5-7 Strict Chin-ups
Rest 90 seconds between sets

WOD: For Time
25 HSPU
50 Cal Row, Bike, Ski
50 Toes to Bar
75 Push Press 75/55
150 Double-Unders

** Don’t drop the 10’s and 15’s from OH

Saturday, February 23 2019

First open workout!!

WOD: 19.1

15Min AMRAP

19 Wall Balls 20/14

19 Cal Row

Friday, February 22 2019

 Strength: Squat Clean
In 18 minutes build to 80% for 1 rep + 10-15lbs
Then decrease to 80% for 2 sets of 2 reps

 WOD: AMRAP 15
8 Toes to Bar
10 DB Hang Clean+ Jerks 50/35
14/12 Cal Row/Ski or 12/8 Bike

Thursday, February 21 2019

         Please look on our Facebook page and website prior to class for any cancellations due to snow!

 WOD: AMRAP 15
5 Power Snatches 95/65
50 Double-Unders

 Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
And so on… Keep adding 20/10lbs (scaled: add 5-10lbs every round)

Rest 10 minutes

CrossFit Open 15.4
AMRAP 8
3 HSPU
3 Power Cleans 185/125
6 HSPU
3 Power Cleans
9 HSPU
3 Power Cleans
12 HSPU
6 Power Cleans
15 HSPU
6 Power Cleans
18 HSPU
6 Power Cleans
21 HSPU
9 Power Cleans

 Scaled: HR Push-ups
115/75

Wednesday, February 20 2019

Strength: Bench Press
5 Sets of 2 @ 80% + 5-10lbs

WOD: AMRAP 12
12 Alt. DB Snatch 50/35
9 Burpee Box Jump-Overs 24/20
6 Bar Muscle-ups 

Tuesday, February 19 2019

              **Reminder we will have our first Stretch and Skill tomorrow night. It will be from 7:15 pm - 8:00 pm. Hope to see you there!

WOD: For Time  (0:00-15:00)
50-40-30-20-10
American KB Swings 53/35
10-20-30-40-50
Wall Balls 20/14

Rest 2 minutes

(17:00-36:00)
Back Rack Lunges 95/65
Push-ups
Sit-ups