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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

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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 

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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.

 

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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

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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

 

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Wednesday, February 13 2019

  Please check the website for updates on morning classes! We plan to resume our normal schedule. 

All morning classes have been cancelled. The gym doesn’t have power right now. We will resume our normal schedule for evening classes. Thank you!

Strength: Front Squat (20 min)
4 Sets of 5 reps
Build to a heavy set of 5 reps

WOD: AMRAP 15
10/7 Row, Bike, Ski
14 Front Rack Lunges 95/65
7 Devil Press

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Tuesday, February 12 2019

            Due to the impending storm, evening classes have been cancelled. Coach Will will be at the gym from 3:00 pm - 4:00 pm for Open Gym!

 WOD: 5 RFT
10 DB Power Cleans 50/35
20 DB Front Squats
30 Double-unders

 Rest 3 minutes

5RFT
10 Alt. DB Snatch 50/35
10 Burpess
15/12 Cal Bike, Ski,Row

*30 Min CAP

 

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Saturday, February 9 2019

SWEAT: EMOM 5 x 2 (Max Reps)
Min 1: DB Floor Press
Min 2: Pull-ups
Min 3: Push-ups
Min 4: Sit-ups
Min 5: 15/12 Cal Bike or 20/18 Row

 Rest 2 minutes

EMOM 5 x 2 (Max Reps)
Min 1: Renegade Rows (Right side)
Min 2: Renegade Rows (Left)
Min 3: DB Push Press
Min 4: Sit-ups
Min 5: Min 5: 15/12 Cal Bike or 20/18 Row

EMOM 5 x 2 (Max Reps)
Min 1: Toes to Bar
Min 2: Wall Balls Sit-ups
Min 3: Sit-ups
Min 4: Russian Twist
Min 5: Min 5: 15/12 Cal Bike or 20/18 Row