Holiday Schedule

Monday 24th, Tuesday 25th, Wednesday 26th- Classes as normal
Thursday 27th – CLOSED, Happy Thanksgiving, go eat some awesome food with family.
Friday 28th – 10:00am, come in and work off all that awesome food that you ate.
Saturday 29th – 9am class as normal.

We’re just running the one class on Friday. There is no cap on it, so get your name on the list and come on in! If we have a ton of people we’ll make it a fun buddy WOD.

Wednesday 11/26/14

WOD:
20 min AMRAP
1-2-3-4-5-6-7-8-9 etc…
Deadlifts (225/155)
Wall balls (20/14)
Box jump (30/24)

*Score for highest round plus reps

Happy Thanksgiving!!

Tuesday 11/25/14

Strength:
1 arm DB strict press
6-6-6-6-6 – as heavy as possible

*20 second hollow hold from pull up bar

WOD:
10 min AMRAP
5 HSPU
10 pistols
15 pull ups

*Score for rounds and reps

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Monday 11/24/14

Happy belated birthday to both Stephanie and Lisa. Hope you ladies had a wonderful weekend!

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Steph has been one of our longest standing members and I think we can speak for everyone when we say thank you for being so willing to share your physical therapy expertise. The gym wouldn’t be the same with out you.

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Lisa is just coming back from a hiatus from CrossFit and we’re so excited for you to get back in here and hit it hard.

Strength:
Front Squat
2-2-2-2-2 – progressive

*Should be heavier than the last time we did front squats

WOD:
21-15-9
High hang power cleans (115/75)
Clapping push ups

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Saturday 11/22/14

WOD:
8 rounds
5 hand stand push ups
10 KB swings (53/35)
20 lunges

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R.E.D. Friday 11/21/14

Happy 13th birthday Nathan! You’ve made so much amazing progress since you’ve started CrossFit AND you’re an absolute pleasure to coach. Keep up the good work.

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Strength:
Overhead squat
5-5-5-5-5 – progressive load

WOD:
10 min AMRAP
10 push ups
10 KB sumo deadlift high pulls (53/35)
10 flutter kicks

*Score for rounds and reps

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Thursday 11/20/14

WOD:
For time
50 double unders
40 ring dips
30 toes to bar
20 burpee lateral hops

Then immediately into…

3 rounds
10 squat cleans (135/95)
10 push jerks (135/95)

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Wednesday 11/19/14

Strength:
Deadlift
10 @ 50% of 1 RM
8 @ 60% of 1 RM
6 @ 70% of 1 RM
4 @ 80% of 1 RM
2 @ 85% of 1 RM
2 @ 90% of 1 RM

WOD:
4 min of tabata air squats (20 seconds of work, 10 seconds of rest)

Then…

4 min of tabata sit ups

*Score is the round you got the LOWEST reps.
– Example: If your scores for each 20 second round were – 20, 18, 18, 14, 15, 16, 15, 18…. Your score would be 14

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Tuesday 11/18/14

WOD:
6 min AMRAP
10 KB snatches (53/35) – 5 each arm
10 burpees

Rest 2 min

6 min AMRAP
10 KB clean & press (53/35)
15 pull ups

Rest 2 min

6 min AMRAP
15 box jump (24/20)
15 wall balls (20/14)

*Score for total reps

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Monday 11/17/14 – don’t forget your cans of stew!

Strength:
Thruster
12 min to establish a 3 rep max

WOD:
“Randy”
For time
75 power snatches (75/55)

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Saturday 11/15/14

WOD:
4 rounds
40 air squats
30 KB snatch (53/35) – 15 each arm
20 sit ups
10 HR push ups

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R.E.D. Friday 11/14/14

WOD:
“Filthy Fifty”
For time
50 box jumps (24/20)
50 jumping pull ups
50 KB swings (35/26)
50 walking lunge steps
50 knees to elbow
50 push press (45/35)
50 back extension
50 wall ball (20/14)
50 burpees
50 double unders

*Scaling option is the “Dirty Thirty” (30 reps of each movement)

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Thursday 11/13/14

Strength:
Pause front squat
3-3-3-3-3 – progressive

*Pause for 2 seconds in the bottom of the squat. Try to start at your heaviest weight from last week.

WOD:
With a partner
4000 m row
– Switch every 500 m

Or

Solo
4×500 m row- Rest 2 minutes between rows

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Wednesday 11/12/14

Strength:
Sumo Deadlift
5-5-5-5 @ 80% of conventional 1 RM

WOD:
12 min AMRAP
12 front rack lunges (135/95)
12 sit ups
12 wall balls (20/14)

*Score for rounds and reps

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Tuesday 11/11/14 – Happy Veteran’s Day!

WOD:
“Jack”
20 min AMRAP
10 push press (115/85)
10 KB swings (53/35)
10 box jumps (24/20)

*Score for rounds and reps

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Brent from Muscle Works will be in the gym Monday the 17th from 4pm – 6pm. And a Pull-up Clinic Saturday @ 10:00am

We’ve got a cool thing happening this upcoming Monday (the 17th) afternoon. Brent Hirschi is a fellow CrossFitter and the owner of Muscle Works Chiropractic and Muscle Activation. He will be here in the gym between 4pm and 6pm offering 10 minute sessions for us. The cool thing about what he does is that he spends the majority of his time observing your movement patterns and then addressing the muscle groups/joints that aren’t activating properly. He actually spends very little time readjusting (cracking and popping) and really focuses on that muscle activation. It’s pretty neat, he’ll point out weak spots you didn’t know you had.

He is doing this for us as a food drive and is asking for 5 cans of stew per 10 minute session. So, if you’ve got one hip that always seems tight during your squat, ankles that never want to get in the right position, or maybe one shoulder that has been sore lately, this would be a great thing to do. Even if you’re feeling awesome, he’ll still be able to shed some light on the way that your body moves and how to improve on that.

I’m usually pretty skeptical of chiropractors, but I’ve sat in on almost all of Doug’s sessions and Brent’s main goal is just to make sure that your body is functioning the way it’s supposed to. Cable has been going to him for a while now as well and has seen really good results. We all vouch for him 100%.

I’ve got a sign up sheet at the gym in 10 minute increments. 4:00, 4:10, 4:20, etc. Let me know if you’d like me to put your name on for one of the slots. We’ll also be talking about it during the classes over the next two days and can do it then. Go spend 5 bucks on some cans of stew, it’ll be worth it.

Let us know if you have any questions!

Monday 11/10/14 – Happy Birthday United States Marine Corps!!!!

Congrats Team USA on winning the CrossFit Invitational!

Strength:
Push jerk
3-3-3-3-3 – Start 30% under your 1 rep max jerk and try to build heavier

WOD:
For time
45 pull ups
45 thrusters (95/65)

*20 min time cap

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Saturday 11/8/14

WOD:
4 rounds
1 min – burpee box jumps (24/20)
1 min – KB swing (53/35)
1 min – pull ups
1 min – handstand hold
1 min – rest

*Score for total reps

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R.E.D. Friday 11/7/14

WOD:
20-18-16-14-12-10-8-6-4-2
DB snatch (45/30)
Knees to elbows

*20 double unders each round. Scaling = half reps

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Thursday 11/6/14

Happy birthday to Nikki! Hope you have a good one!

Strength:
Deadlift
4-4-4-4 @ 75% of 1 RM

*Pause for 1 second just below the knees on the ascent. Don’t drop the weight. Descend, reset, then lift.

WOD:
20-15-10-5
Handstand push ups
Pistols

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