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Thursday, June 11 2020

Open Gym: DB’s only 5-6:30pm

Core: 3 Rounds 

20 Hollow Rocks. 

20 KB Side Raises per side 

20 Toe Touches 

Metcon: EMOM 16

1) 10 Burpees 

2) 12/8 Cal Bike/Ski or 12/10 Cal Row 

3) 45 Double-unders 

4) 30 DB Curls

Body Weight Workout: 

5K Run or Row

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Wednesday, June 10 2020 

Strength: Toe Elevated DB Deadlift 

3 Sets: 

Into…

Heel Elevated Goblet Squats x 20 reps 

Into…

25 Sit-ups + 25 Reverse Sit-ups 

Metcon: For Time (20 Min Cap)

10 DB Snatches 50/35

15 Box Jumps 

20 DB Snatches 

15 Box Jumps 

30 DB Snatches 

15 Box Jumps 

40 DB Snatches 

15 Box Jumps 

50 DB Snatches 

Body Weight Workout: For Time 

10 HR Pushups 

15 Burpee Broad Jumps 

20 HR Pushups 

15 Burpee Broad Jumps 

30 HR Pushups

15 Burpee Broad Jumps 

40 HR Pushups

15 Burpee Broad Jumps 

50 HR Pushups

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Monday, June 8 2020

Meeting ID: 882 9731 5047

https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09

We will have a body weight zoom class liked to our 7:30am CrossFit Class. 

Strength: Hang Power Clean + Front Squat 

5 Sets of 2 Hang Power Cleans + 2 Front Squats 

WOD: 3 Rounds For Time 

20 Hang Power Cleans 135/95

20 Front Rack Lunge 

200m Run 

Body Weight Workout: 

Strength: 4 Sets of 

20 Sit-ups 

20 Leg Raises 

20 Side Crunches with a knee to elbow 

WOD: 3RFT

200m Run 

20 Burpees 

30 Sit-ups 

40 Walking Lunges

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Wednesday, June 3 2020 

Class will be canceled if it is raining. Please check the websites for updates. 

Update to the cancellation policy: If you register or are in a class that is FULL (most likely any of the evening classes), and you no show or cancel less than 8 hours before class you will be charged $35. If you are NOT in a full class, you can cancel at any time; you just need to text me if it’s within 8 hours. I want to be fair and reasonable so please respect your fellow athletes and don’t take up a spot if you can’t be there! 

If you are having trouble scheduling the classes you need please reach out to me so that we can work something out. 

WOD: AMRAP 30

400m Run 

30 DB Push Press 50/35

30 DB Lunges 

30 Goblet Squats 

30 Alt. V-Up Toe Touches 

Body Weight: AMRAP 20 

20 Side Crunches 

20 Push Press or Pike Press 

200m Run 

20 Toe Touches

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Tuesday, June 2 2020 

IF YOU HAVE NOT RETURNED EQUIPMENT YOU NEED TO DO IMMEDIATELY OR YOU WILL BE CHARGED FOR IT. 

If you need to use the bathroom you are allowed to go in the gym to do so. All cubbies and notebooks must be cleared out. Masks are not required while working out, but we ask that everyone have one handy just in-case! 

We will have cones blocking off half the parking lot, but please be careful pulling in. Please park behind the gym, near the garage doors. 

Unless you are attending the 6:30 AM and 4:15 PM class, please wait in your car until your class time starts. 

You MUST preregister in ZenPlanner. Classes are capped at 9 people and are filling up quickly! 

Strength: Front Squat 

4 Sets of 8 reps 

WOD: For Time 

21 KB Swings 53/35

50 Double-unders 

15 KB Swings 

50 Double-unders 

9 KB Swings 

50 Double-unders 

15 KB Swings 

50 Double-unders 

21 KB Swings

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Monday, June 1 2020

Long post ahead, but please read if you will be attending outdoor classes! If you need to use the bathroom you are allowed to go in the gym to do so. 

We can't wait to have everyone back, but there are several things I want to cover to ensure we are all safe and following the guidelines. 

You MUST preregister in ZenPlanner

We will have cones blocking off half the parking lot, but please be careful pulling into the as we will have people and equipment outside. Please park behind the gym in the back parking lot. 

Unless you are attending the 6:30 AM class, please wait in your car until your class time starts. 

Masks are not required, however if you feel more comfortable wearing one please do. Please bring a mask and wear one when you can’t social distance. 

We will have PLENTY of equipment assigned to each mat (whiteboard/marker, bumper plates, KB, DBs, barbell, assault bike or rower). You CANNOT share equipment with other people in the class, please work with what you have.

Please be sure to bring water, especially on the hot days. 

We will not be running classes in the rain.

Please take the 15 minutes of cleaning serioulsy 🙂 

As badly as I want to socialize and hang out after class, please no socializing after class ends.

Please contact me, or any of the coaches if you have any questions or concerns.

Strength: Hang Power Clean

5 Sets of 3 reps 

WOD: 3RFT

15 Push Jerks 115/75

400m Run

15 Hang Power Cleans 

Body Weight Workout: EMOM 30

  1. 20 Push-ups

  2. 20 Jumping Lunges

  3. 30 Air Squats 

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Friday, May 29 2020

7:30am Zoom Class

https://us02web.zoom.us/j/84464397885?pwd=RnJJb3lTZlQ0eHVTODF5NUhYaXdidz09

Long post ahead, but please read if you will be attending outdoor classes!

We can't wait to have everyone back, but there are several things I want to cover to ensure we are all safe and following the guidelines. 

You MUST preregister in ZenPlanner

We will have cones blocking off half the parking lot, but please be careful pulling into the as we will have people and equipment outside.

Unless you are attending the 6:30 AM class, please wait in your car until your class time starts. 

Masks are not required, however if you feel more comfortable wearing one please do. 

We will have PLENTY of equipment assigned to each mat (whiteboard/marker, bumper plates, KB, DBs, barbell, assault bike or rower). You CANNOT share equipment with other people in the class, please work with what you have.

Please be sure to bring water, especially on the hot days. 

We will not be running classes in the rain.

Please take the 15 minutes of cleaning serioulsy 🙂 

As badly as I want to socialize and hang out after class, please no socializing after class ends.

Lastly, I will do my best to keep the process of bringing equipment/weights in and out, but it will be a team effort so I ask for everyones patience.

Please contact me, or any of the coaches if you have any questions or concerns. 

WOD: For Time 

50-40-30-20-10

Sit-ups 

Push Press 

Front Rack Lunges 

DB/KB Workout: For Time 

150 Russian KB Swings 

*every time you break 5 Burpees 

Body Weight Workout: Every 3 minutes for 18 minutes 

30 Wall Sit Calf Raises 

30 Pulse Lunges 

30 Single Leg Glute Bridges 

30 Push Press

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Thursday, May 28 2020

We will be opening on Monday for outdoor classes. Schedule coming tomorrow! 

Equipment drop off will be Friday from 3-5 PM and Saturday 12-1PM. Please DM if you cannot make these times. All equipment must be returned! 

Can’t wait to be back with everyone!! 

7:30am Zoom Class https://us02web.zoom.us/j/84464397885?pwd=RnJJb3lTZlQ0eHVTODF5NUhYaXdidz09

5:00pm Zoom Class https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09

Strength: Front Squat

5 Sets of 5 reps (4 seconds decent)

WOD: For Time

100 Thrusters

EMOM: 3 Burpees

DB/KG WOD: 5 Sets of 3 min AMRAP

7 Push Press Right

10 Sit- ups

7 Push Press Left

10 Goblet Squats

Body Weight Workout: For Time

50-40-30-20-10

Push-ups

Jump Squats

Knees to Elbows

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Wednesday, May 27 2020 

5:00pm Zoom Class https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09

Strength: Push Press 

5 Sets of 5 reps 

WOD: 5 Rounds For Time 

200m Run 

12 Deadlifts 135/95

9 Push Jerks 

6 Hang Power Cleans 

DB/KB WOD: AMRAP 18

30 Double-unders 

10 DB Deadlifts 

200m Run

10 DB Hang Power Cleans 

Body Weight Workout:  For Time 

100 Jumping Jacks 

90 Second Plank

80 Lunges 

70 Russian Twists

60 Second Wall Sit

50 Sit-ups

40 Lateral Lunges 

30 Dips 

20 Up-Downs

10 Burpees 

20 Up-Downs 

30 Dips 

40 Lateral Lunges 

50 Sit-ups 

60 Second Wall Sit 

70 Russian Twist 

80 Lunges 

90 Second Plank 

100 Jumping Jacks

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Tuesday, May 26 2020 

7:30am Zoom Class https://us02web.zoom.us/j/84464397885?pwd=RnJJb3lTZlQ0eHVTODF5NUhYaXdidz09

5:00pm Zoom Class https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09

Core: 3 Sets 

20 Hollow Rocks 

20 V-ups

20 Sit-ups 

Rest 1 minute 

WOD: EMOM 20 

1) 10 Cals 

DB/KB WOD: EMOM 15 

1) 10 DB Thrusters 

2) 10 Burpees 

3) 25 Sit-ups 

Body Weight Workout: 

Core: AMRAP 6

25 Sit-ups 

20 DB Side Raises 

20 Leg Raises 

WOD: EMOM 5

1) 20 Toe Touches 

EMOM 5 

1) 20 Glute Bridges 

EMOM 5 

1) 20 Windsheild Wipers

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Monday, May 25 2020

Happy Memorial Day! 

“Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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Friday, May 22 2020 

7:30am Zoom Class 

https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09

Strength: Tabata 20 seconds on, 10 off 8 rounds of each 

1) Curls 

2) Skull Crushers 

WOD: AMRAP 10 

10 Back Squats 135/95 (from the floor) 

50 Double-unders 

DB/KB: For Time  

100 DB Snatches 

EMOM: 7 Push-ups 

Body Weight Workout: 

20 minutes to get as far as you can…

3 Rounds 

30 Push-ups 

30 DB/KB Alt. Hang Snatch (if no DB/KB, then Pike Press) 

Into… 

2 Rounds 

50 Alt.  Plank knee to elbow 

50 DB/KB Push Press (if no DB/KB, Pike Press)

Into… 

1 Round 

100 Jumping Jacks

100 Air Squats

100 Jumping Jacks

/

Thursday, May 21 2020

7:30am Zoom Class 

https://us02web.zoom.us/j/84464397885?pwd=RnJJb3lTZlQ0eHVTODF5NUhYaXdidz09

5:00pm Zoom Class 

https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09

Strength: Hang Power Snatch 

5 Sets of 2 reps 

WOD: AMRAP 20 

200m Run 

5 Hang Squat Snatches

10 Sit-ups 

15 Air Squats 

20 Cals 

DB/KB Workout: 10 RFT 

10 DB Clean + Jerks 

100m Run 

10 Push-ups 

100m Run  

Body Weight: EMOM 30 Max reps 

1)Up Downs 

2)Straight Leg Sit-ups 

3)Squat with oblique Crunch 

4)Sumo Stance Squat 

5)Super mans 

6)Rest

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Tuesday, May 19 2020 

7:30am Zoom Class 

https://us02web.zoom.us/j/84464397885?pwd=RnJJb3lTZlQ0eHVTODF5NUhYaXdidz09

5:00pm Zoom Class 

https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09

Strength: Push Press

5 Sets of 10 reps

Followed by…

20 lateral Raises 

WOD: 30 minutes to complete 5 sets of 

12 Push Jerks 

400m Run/500m Row 

8 Front Squats 

DB/KB Workout: For Time 

300 KB Swings 

Every 3 minutes 200m Run 

Body Weight Workout: 

EMOM 5 

12 Burpees 

Into… 

EMOM 5 

30 Lunges 

Into.. 

EMOM 5 

Toe Touches x 45 seconds of work 

Into… 

EMOM 5

Push-ups x 45 seconds of work

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Monday, May 18 2020 

Zoom Class at 5:00pm 

https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09

ID: 882 9731 5047

WOD: 6 Rounds 

10 Deadlifts

400m Run/500m Row 

10 Bar Over Burpees 

30 Double-unders 

DB/KB Strength: Every 2 minutes for 8 minutes….

30m Goblet Lunge 

DB/KB WOD: 5 Rounds For Time 

10 DB/KB Snatches 

400m Run 

20 Goblet Squats 

30 Push Press 

Body Weight Workout: For Time 

20 Hands to Feet 

40 Shoulder Taps 

20 Hands to Feet 

60 Sit-ups 

40 Shoulder Taps 

20 Hands to Feet 

80 Air Squats 

60 Sit-ups 

40 Shoulder Taps 

20 Hands to Feet 

100 Dips 

80 Air Squats 

60 Sit-ups 

40 Shoulder Taps 

20 Hands to Feet

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Friday, May 15 2020 

3:00pm Zoom Class 

Meeting ID 882 9731 5047

https://us02web.zoom.us/j/88297315047?pwd=bngvWkdQLzRMSkoxSEhUQjhma0RlUT09

Zoom Password if needed: 1234 

Strength: “Flex Friday”

4 Sets of…..

15 Bicep Curls (3 second negative) 

Into…

15 Skull Crushers (3 second negative)

Into…

15 later Raises 

WOD: AMRAP 15 

10 Push Press 

10 Cals

10  HR Push-ups 

30 Double-unders 

DB/KB WOD: For Time 

100 KB Snatches 

EMOM: 7 Push-ups 

Body Weight: For Time 

24-22-20-18-16-14-12-10-8-6-4-2

Push-ups 

48-44-40-36-32-28-24-20-16-12-8-4

Lunges 

Every 2 minutes stop and do 3 Up-downs

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Thursday, May14 2020 

7:30am Zoom Link & Meeting ID 844 6439 7885

https://us02web.zoom.us/j/84464397885?pwd=RnJJb3lTZlQ0eHVTODF5NUhYaXdidz09

5:00pm Zoom Link & Meeting ID 882 9731 5047

https://us02web.zoom.us/j/88297315047?pwd=bngvWkdQLzRMSkoxSEhUQjhma0RlUT09

Zoom Password if needed: 1234 

Strength: Snatch 

High Hang + above the knee + floor

5 Sets of 1+1+1 

Work on form and speed under the bar 

WOD: For Time 

50 Push Press 

50 Front Rack Lunges 

100 Cals

50 Front Rack Lunges 

50 Push Press 

DB/KB Workout: EMOM 21

1) 10 Single Arm OH Lunge Right side

2) 10 Double Burpees

3) 10 Single Arm OH Lunge Left side 

Body Weight: AMRAP 20 

30 Bench Dips 

10 Burpees 

30 Shoulder Taps 

10 Burpees 

30 Side Plank Hip Dips

/

Wednesday, May 13 2020 

5:00pm Zoom Link & Meeting ID 882 9731 5047

https://us02web.zoom.us/j/88297315047?pwd=bngvWkdQLzRMSkoxSEhUQjhma0RlUT09

Strength: Front Squat 

4 Sets of 5 reps 

WOD: 5 Rounds For Time 

5 Hang Squat Cleans 135/95

10 Bar Over Burpees 

30 Double-unders 

DB/KB Strength: Single Arm Strict Press 

10-8-6-4-2 reps per side

Superset with… 

Bent Over Rows 

3 seconds up, 3 seconds down tempo for both movements 

DB/KB Workout: AMRAP 20 

10 DB Push Press  

15 Push-ups

20 Sit-ups

30 DB Squats 

40 DB Deadlifts 

Body Weight Workout: AMRAP 20 

10 Push Press 

20 Push-ups 

30 Toe Touches 

40 Jump Squats 

50 Single Leg Glute Bridges (25 per side)