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Friday 2.24.17 Posted by admin on February 23, 2017 • No comments

A. Warmup:
Quick DROM
5:00 DU Practice
3 x 10 Wall Balls/Back Extensions

B. 20 Rep Back Squat
-Add 5-10lbs from 2/16

C. 3 sets of:
7 Good Mornings, 20% of DL 1RM
8 Heavy DB Rows, each side

D. TEST: For time
50/35 cals on the Assault Bike

E. Cooldown:
3:00 Lizard Stretch

Thursday 2.23.17 Posted by admin on February 22, 2017 • No comments

Check out the info on this years CrossFit Open structure HERE. Also, reminder about the 7pm announcement get together at the gym tonight. The 7pm class is still a go, but will be open gym style. Hope to see everyone there!

A. Warmup:
3:00 Banded Hip stretch, each side
3 x 10 Goblet Squats/Burpees

B. 4 Intervals of:
100m Sled Drag (away), Heavy
Max Rep Russian KB Swings
-Rest as needed

C. Cooldown:
100 Abs of Choice
3:00 Couch stretch

Wednesday 2.22.17 Posted by admin on February 21, 2017 • No comments

A. Warmup:
:50 easy, :10 hard, Assault Bike
*mash with Lacrosse ball while waiting
15 Man-Makers, alternate with a partner

B. 5 rds of:
Max calorie row in :60
Turkish Get-ups (TGU)
*Complete 40 total reps each round (cals + TGU’s)

C. Cooldown:
3 x 15 back extensions (scale-up: weighted)
Seated straddle, 3:00

Tuesday 2.21.17 Posted by admin on February 20, 2017 • No comments

Check out our Announcements board HERE for info on the next 5 weeks of the CrossFit Open

A. Warmup:
3 x 10 plate walks
3 sets of:
10 T2B (Practice consecutive reps)
10 DB Snatch (5 each arm, full squat)

B. Weighted Pushups, 5 x 10
-scale as needed

C. 4 rounds for time of:
7 Shoulder to Overhead, 185/135
400m Run

D. Cooldown:
3 x 10 each:
front raise, lateral raise, reverse fly

Monday 2.20.17 Posted by admin on February 19, 2017 • No comments

Check out our Announcements board HERE for info on the next 5 weeks of the CrossFit Open

A. Warmup:
3 sets of:
10 Banded Pull Aparts
10 Banded Row
10 Banded Good morning
10 Squat Jumps

B. Strict Pullups, 3 x max rep
set 1: Body weight
Set 2: add weight
set 3: add weight

C. OTM for 10:00
3 Power Snatch, TnG
3 Box Jumps, 30/24

D. Cooldown:
3:00 Couch Stretch, each side

Saturday 2.18.17 Posted by admin on February 17, 2017 • No comments

A. Warmup:
Overhead Squat Therapy

B. In teams of 2:

For time:
30 – 20 – 10 – 800m Med ball Run – 10 – 20 – 30
Overhead Squat, 95/65
KB Swings, 53/35
Over the box jumps, 24/20

*Alternate reps however. Each athlete must do all reps
-Med Ball run is together

Friday 2.17.16 Posted by admin on February 16, 2017 • No comments

A. Warmup:
5:00 Hip smash
DROM
:30 on/:30 off x 5, Russian KB Swings

B. OTM for 21:00
1:00, 10 Hang Power Cleans, 115/75
2:00, 10 Ring Dips
3:00, 200m Run

C. Cooldown:
2:00 Banded Rack stretch, each side
2:00 Banded Shoulder stretch, each side