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Tuesday, January 24 2023

Please check the website and social media for updates on weather delays/closures.

We will open at 7:30am for morning classes

Strength: Take 20-24 minutes to build to today’s 1-RM Clean

Metcon: “2008 CrossFit Games Finale”

For time:

30 Squat Clean to Overhead 155/105

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Monday, January 23 2023

Strength: Every 2 minutes for 20 minutes….

Jerk Dip + Push Jerk + Split Jerk 70-80%

Metcon: 21.1

For Time

1 Wall Walk

10 Double-Unders

3 Wall Walks

30 Double-Unders

6 Wall Walks

60 Double-unders

9 Wall Walks

90 Double-unders

15 Wall Walks

150 Double-unders

21 Wall Walks

210 Double-unders

15 Minute Cap

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Monday, January 16 2023

Happy MLK Day!

Our class times will be 8 & 9am. Make sure to sign up on zenplanner.

Strength: 4 Sets

Split Squat x 5 reps per side

Superset: DB Lateral Lunges x 10 reps

Metcon: Every 3 minutes for 15 minutes….

10 Hang Power Cleans 115/75

10 Toes to Bar

10 Front Squats

10 Bar Over Burpees

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Tuesday, January 10 2023

Strength: 3 sets for max reps of:

Unbroken Shoulder Press @ 50% of 1RM

Rest 15 seconds

Unbroken Strict Pull-Ups

Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8+ reps of each movement in the first set.

Metcon: For time

10 Wall Ball Shots 20/14

1 Ring Dip

9 Wall Ball

2 Ring Dips

8 Wall Ball

3 Ring Dips

…..

1 Wall Ball

10 Ring Dips

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Monday, January 9 2023

Strength: Every minute, on the minute, for 4 minutes (4 sets) of: Clean x 3 reps @ 50-60% of 1-RM

Rest until the clock reaches 6 minutes, and then perform…

Every 90 seconds, for 6 minutes (4 sets) of: Clean x 2 reps @ 70-80% of 1-RM

Rest until the clock reaches 12 minutes, and then perform…

Every 2 minutes, for 10 minutes (5 sets) of: Clean x 1 rep @ 80-90%

Metcon: For time

40/30 Cal Bike

30 Toes to Bar

20 Power Cleans 155/105

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Tuesday, December 27 2022

This is the last week to sign-up for the Nutrition Challenge! All photos and weight-in must be in by Friday. Coach Will, will be sending out the guidelines later this week.

Metcon: For max reps (or calories):60 seconds of Assault Bike

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs 24/20

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

60 seconds of Double-Unders

Rest 60 seconds

60 seconds of Front Squats 135/95

Rest 60 seconds

60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00, and then…

Every minute, on the minute, for 24 minutes (4 sets) of:

Minute 1 – Assault Bike x 55-60% of Calories Achieved in 60 seconds

Minute 2 – Burpee Box Jump-Overs x 55-60% of Reps Achieved in 60 seconds

Minute 3 – Toes to Bar x 55-60% of Reps Achieved in 60 seconds

Minute 4 – Double-Unders x 55-60% of Reps Achieved in 60 seconds

Minute 5 – Front Squats x 55-60% of Reps Achieved in 60 seconds

Minute 6 – Push-Ups x 55-60% of Reps Achieved in 60 seconds

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Saturday, December 24 2022

A little holiday treat, ForceField  style. Perform the movements to the tune of “12 Days of Christmas”

Metcon:  For Time

1 Power Clean 135/95
200m Row/Ski
3 Ring Dips
4 Push Jerks
5  Burpees
6 Toes to Bar
7 Push-ups
8 KB Swings
9 Goblet Squats
10 Pull-ups
11 Front Squats
12 Cal Bike or 12oz Beer Chug

“12 Days of Dumbbells “

For Time

1 Burpee DB Deadlift

2 Devil Press

3 DB Push Press

4 DB Front Squats

5 DB Power Cleans

6 DB Lunges

7 Pull-Ups

8 HSPU

9 Box Jumps

10 Toes to Bar

11 Push-ups on DB’s

12 DB Thrusters

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Friday, December 23 2022

Strength: Five sets of: Back Squat x 6 reps @ 83-88%

Rest 2-3 minutes between sets

Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

Metcon: Three sets for max calories and reps of:45 seconds of Cal Bike

Rest 75 seconds

45 seconds of Wall Balls 20/14

Rest 75 seconds

45 seconds of Rowing

Rest 75 seconds