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August 1, 2013
HELEN! Today at noon will be our dear Helen’s last class! I will never forget Helen’s first day in the gym when she showed up after taking a spill on her bike in need of a few bandaids and a ride home! She’s come such a long way since then!! She’s recently hit PR’s in […]
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July 31, 2013
Strength E2MOM 16 Minutes (8 rounds) 3 Overhead Squats ~ 70% of 1RM Advanced lifters should squat snatch the first rep and do two additional OHS. If you’re new to the olympic lifts work the progression Power Snatch + Overhead Squats and try to start riding the bar down into a full depth squat […]
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July 30, 2013
Skill Split Jerk: Work up to about 80-85% and make 3 singles at that weight. If you make all 3 and have time remaining continue on to a 1RM. If you’re new to this movement start with a light load and make 3 attempts. Increase load only in small increments working up to a […]
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July 29, 2013
Strength Back Squat 3×5 WOD 5 Rounds for Time 15 Wall ball15 Sit-Ups15 Pull-Ups Off Ramp WOD Scale the volume appropriately so you can finish this workout in under 15 minutes. If you’re not sure how to do this, ask your coach!
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July 28, 2013
Skill Fun with gymnastics! Spend some time working on Rope Climbs, Muscle Ups/Muscle Up transitions or handstands. Try something new! Learn a new skill! Have fun! WOD AMRAP in 12 Minutes 50 Burpee 30 Snatch 135/95lb Off Ramp WOD We’re doing the same workout but keep your load manageable and work on moving through each […]
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July 27, 2013
Skill 1RM Clean And Jerk If you’re new to this movement work the following Power Clean + Front Squat + Jerk Start with a light load and work up in small increments with 3-5 Reps at each weight. WOD 5 Rounds 15 Push-ups12 Goblet Squats 24/16kg9 Toes-To-Bar Off Ramp WOD We’re scaling the volume as […]
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July 26, 2013
Skill A. Use 10 Minutes to attempt a new PR at an Unbroken Double Under Pyramid Increase each step of your last pyramid by 1-10 reps. Ex 5-10-15-10-5 B. 5 sets for max reps of strict pull-ups. WOD 3 Rounds for Time21Kettlebell Swings 24/16kg15 Box Jump 24/20in400M Run Off Ramp WOD We’re working the same […]
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July 25, 2013
Come to the noon class today if you want to hit a WOD with Josh K. before he moves away! We are so sad to see you go Josh!! You are such a great part of the gym and it has been so awesome watching you make huge gains since you started CrossFit!! Whatever CrossFit […]
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July 24, 2013
Strength Push Press 5×3 WOD 5 Rounds For Time 1 Minute on Each Station1 Minute Rest Between Rounds Alternating Dumbbell Snatch 40/30lbs (Rep is complete when both ends of the dumbbell are placed on the ground)Row For CaloriesOH Lunges 45/25lbs Off Ramp 3-5 Rounds with the same movements scaling appropriately.
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July 23, 2013
Skill Squat Snatch: 1RM If you are new to this movement work the following progression. Power Snatch + Overhead Squat Start light and work up to a moderately heavy weight and complete a few reps there. Work on riding the bar down into a below parallel squat. WOD 3 Rounds for Time 60 Double Unders400M Run30 […]