We’ve moved!

You can now find us at 920 E. 3rd Street in Post Falls. Come by to check out our new place and find out more about CrossFit!

R.E.D. Friday 9/4/15

WOD:
Every 2 min for 20 min (10 rounds)
3 bear complex (135/95)

1 bear complex
– 1 power clean
– 1 front squat
– 1 push press
– 1 back squat
– 1 BTN push press

*Feel free to add more weight as you go if everything is feeling good.

Unloaded:
5 rounds
15 KB swings
10 knee raises
1 block run (about 200 m)

Thursday 9/3/15

WOD:
Row
Max effort 500 m row

Rest as needed

For total reps
1 min double unders
1 min DB snatches (45/25)
2 min double unders
2 min DB snatches
3 min double unders
3 min DB snatches

Unloaded:
For time
40 bumper plate G2O
10 burpees
40 air squats
10 burpees
40 sit ups
10 burpees
40 bumper plate G2O

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Wednesday 9/2/15

Strength:
Pause push press
6-6-6-6-6 – progressive load

*Hold dip for 2 seconds before finishing the press. We’re looking for a strong front rack and solid drive out of the dip.

WOD:
“Helen”
3 rounds
400 m run
21 KB swings (53/35)
12 pull ups

*15 min time cap

Unloaded:
2 min tabata push up (20 sec work, 10 sec rest)
-Rest 2 min-
2 min tabata walking lunge
-Rest 2 min-
2 min tabata sit up
-Rest 2 min-
2 min tabata banded good mornings
-Rest 2 min-
2 min tabata ring rows

*Score for total reps

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Tuesday 9/1/15

Strength/Skill:
Power snatch
3-3-3-3-3 – progressive loading

*Sets should be touch and go. Rest 2 min between sets.

WOD:
2 min max push ups

Rest as needed

2 min max sit ups

Unloaded:
With a partner
50 push ups
400 m run
50 knee raises
400 m run
50 DB press
400 m run

*Split reps equally between partners. Run the 400’s together.
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Monday 8/31/15 – First WOD in the new gym!

Remember we’re at our new location (920 E 3rd Ave). It’s just two and a half blocks east of our old location.

WOD:

Buy in – 20 toes to bar
4 rounds
10 renegade rows (45/25)
50 ft of walking lunges
20 KB snatches (53/35) – 10 each arm
50 ft of bear crawls

Buy out – 20 toes to bar

Unloaded:
4 rounds
10 KB goblet squats
15 KB sumo deadlift high pulls
20 KB swings

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R.E.D. Friday 8/28/15 – Last WOD in the old gym!!!

I realized that I’ve yet to do a WOD with the 6AM crew, so I’ll be in early to show them some love. This is our last day in our present location. Monday morning we’ll be opening the doors at the new building. Hope everyone can make it in to pay their respects to our small space that we’ve called home the last 2 years.

WOD:
21-15-9
Thrusters (95/65)
Pull ups

-Rest 2 min-

21-15-9
Power cleans (135/95)
Ring dips

-Rest 2 min-

150 wall balls (20/14)

Unloaded:
4 rounds of 3 min AMRAPs
200 m run
Max DB snatches

*Rest 2 min between rounds. Score for total reps

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Thursday 8/27/15

Strength:
Back squat
3-3-3-3-3 @ 75% of 1 RM

*Pause for 2 seconds at the bottom of each squat. Between squat sets, perform max set of strict pull ups (4 sets total)

WOD:
8 rounds
20 seconds of burpees
10 seconds of rest

Unloaded:
For time
50 lunges – 25 each leg
40 DB snatch – 20 each arm
30 knee raises
20 plank rows – 10 each arm
10 burpees
20 plank rows
30 knee raises
40 DB snatch
50 lunges

Wednesday 8/26/15

This is a shorter version of one of the Games events from last year. I thought it looked fun so we’re giving the shorter version a try today. ENJOY!

WOD:
For time
1000 m row
100 double unders
1 mile run

Unloaded:
In teams of 2
4000 m row (switch every 500 m)

-OR-

4 rounds (solo)
500 m row
2 min rest

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Tuesday 8/25/15

Happy birthday to Shasta! I think it’s safe to say that you are defining personality in the gym and we are all so happy that you’re part of the family. The gym definitely brightens up when you walk in. Hope you had a wonderful birthday!

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Strength:

5 sets
1 snatch pull
1 hang snatch (above the knee/mid hang)
1 hang snatch (power pos/high hang)

*Rest 2 min between sets. Try to go heavier than 2 weeks ago.

WOD:
4 rounds
10 toes to bar
10 front rack lunges (135/95)

*10 min time cap

Unloaded:
Hollow body & superman practice

21-15-9
KB swings
Sit ups

Then without rest…

400 m KB carry

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Monday 8/24/15

WOD:
5 min AMRAP
5 power cleans (135/95)
5 push press (135/95)
– 2 min rest –
5 min AMRAP
10 deadlift (135/95)
10 lateral bar hops
– 2 min rest –
5 min AMRAP
5 front squat (135/95)
5 box jumps (24/20)

*Score for total reps

Unloaded:
10 min AMRAP
10 jumping pull ups
10 push ups
10 air squats

*Score for rounds and reps

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Saturday 8/22/15

WOD:
4 rounds
25 wall balls (20/14)
35 KB swings (53/35)
45 double unders

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R.E.D. Friday 8/21/15

WOD:
For time
400 m run
21 ring push ups
21 supermans
600 m run
15 ring push ups
15 supermans
800 m run
9 ring push ups
9 supermans

Unloaded:
3 rounds
400 m run
15 KB swings
30 walking lunges

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Thursday 8/20/15

Strength:
Front squat
3-3-3-3-3 – progressive loading

*Build to a heavy 3, but do NOT go for a 3 rep max.

WOD:
21-15-9
Power cleans (135/95)
Box jump overs (24/20)

Unloaded:
5 min AMRAP
10 plate G2O
10 lateral jumps
– 2 min rest –
5 min AMRAP
10 burpee lateral hop
10 sit ups
– 2 min rest –
5 min AMRAP
10 box jump
10 push ups

*Score for total reps

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Wednesday 8/19/15

WOD:
“Mary”
20 min AMRAP
5 HSPU
10 pistols
15 pull ups

*Score for rounds and reps

Unloaded:
15 min AMRAP
10 KB swings
10 hanging knee raises
20 single unders

*Score for rounds and reps

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Tuesday 8/18/15

Strength/Skill:
5 sets of the following complex
1 pause snatch deadlift
1 hang snatch – below the knee
1 hang snatch – above the knee

WOD:
Running clinic

Unloaded:
15 min AMRAP
10 KB swings
10 knee raises
20 singles

*Score for rounds and reps

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Monday 8/17/15

Strength:
Thruster
3-3-3-3-3 – Progressive loading

*Take barbell from the rack. Rest 2-3 min between sets

WOD:
10-9-8-7-6-5-4-3-2-1
Burpees
1-2-3-4-5-6-7-8-9-10
Sit ups

Unloaded:
3 rounds
400 m run
15 box jumps
15 wall balls

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Saturday 8/15/15

WOD:
For time
800 m run
30 shoulder to OH (95/65)
30 box jumps (24/20)
600 m run
20 shoulder to OH
20 box jumps
400 m run
10 shoulder to OH
10 box jumps

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R.E.D. Friday 8/14/15

Strength/Skill:
5 sets of complex
1 clean pull
1 hang clean – above knee
1 hang clean – high hang/power pos

*Rest 2-ish min between sets

WOD:
7 min AMRAP
5 HSPU
10 air squats
15 double unders

*Score for rounds and reps

Unloaded:
21-15-9
Med ball clean
Ring row

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New Rates Starting Sept 1st – sign up before then to get locked in!

We’ve got a lot of big changes coming up! We’re moving into a new HUGE building, adding some cool new programs and starting September 1st our rates will be going up. If you are a current member, you will be grandfathered in at our old rates. Check out the rules at the bottom to make sure that this applies to you! If you aren’t a current member, get signed up now to lock in the lower rate!

CrossFit:
On-ramp Month:
3/weeks of Unloaded + Barbell Basics: $135 (includes 3 weeks of Unloaded classes and one week of Barbell Basics.)

Unlimited: $145/month (includes CrossFit classes, open gym and Unloaded classes)
Married Couple Unlimited: $125/month per person

3/week: $115/month (includes 3 CrossFit classes per week only. No open gym, no Unloaded)
Married Couple 3/week: $95/month per person

Unloaded:
3/week: $85/month (includes 3 Unloaded classes only. No open gym, no CrossFit)
*no discounts given on Unloaded prices*

Barbell Basics:
3 classes spent on barbell technique and safety: $50

Barbell Club:
Weightlifting Only:
TBA

Weightlifting + CrossFit 
TBA

Mike’s Mobility Punch Cards
6 punches for $48 (punches are for half hour 1-on-1 mobility sessions with our mobility specialist.)

90 Day Wellness Program:
TBA

Drop ins: $10/visit. Please call ahead to let us know you’re coming

Personal Training: $45/hour

Punch Card: $120/10 classes (limitations apply, ask for details.)

Military/Law Enforcement/Fire Fighter: 25% off single CrossFit memberships. We can combine military and family discounts, ask for details! Does not apply to Unloaded classes.

**We do automatic charges on the 1st, but do not require a contract. You may change your membership at any time, but once the charge has gone through, we do not do refunds.

What’s this grandfathering in thing? 

Current members will be grandfathered into our lower rates as long as:
-Before Sept. 1st, you have a current card in the system and are using it for an auto charge on the 1st.
-You do not cancel or put on hold your membership. Once you do that, when you come back it will be at the new rates.

Some questions that we’ve been getting:
-Punch cards are not considered an auto charge. If you are on a punch card right now, you will have to pay the higher rate or punch card when it runs out.
-You will be able to bump your membership up or down at any time within the old tier of rates, as long as you do not cancel it or put it on hold.
-Sorry guys, but the price on Mike’s Mobility punch cards have to go up to remain sustainable. There is no grandfathering on this. Starting Sept. 1st, any punch card purchased will be at the new price. Just remember the type of service you’re getting and price as compared to pt, massage, chiro, etc.

Thursday 8/13/15

WOD:
5 rounds
400 m run
3 rope climbs
20 wall balls (20/14)

Unloaded:
25-20-15-10-5
Wall balls
50-40-30-20-10
Single unders

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