Schedule change starting Monday the 18th!

Big news! Schedule change! READ THIS!

Doug and I put a lot of thought daily into the gym, how to run it efficiently and effectively but most of all how to provide the best service we can for you. Complacency is the enemy and we know that we need to work hard to constantly improve and evolve the way that we do things. We’ve been talking a lot lately about how to help you achieve your goals and be able to provide more personal coaching. We would like to change up the class schedule a little bit to allow for a 15 minute break between classes. This would do a few different things. 1. It would give you time to work on accessory work or mobility work before or after your class – there will be weekly suggestions up on the white board, if you’re not sure how to go about it. Improvement here is that you won’t have to worry about interrupting the next class or using equipment that might otherwise be needed. 2. This will give you time to work on your goals, strict pulls up or double unders that just need a little extra attention. Most of you hang out for 10 minutes after class anyway, you may as well use the time to mark those goals off the board. 3. It will make the coaches more accessible to you if you have any questions or needs. We won’t have to start the next class right away and will have a better designated time to chat or work on skills with you. If you want to see how to log your work outs or find your benchmarks, we’ll have time to do it and go over it in detail. I don’t know how many times I’ve said “catch me after class” and then I get whirl-winded off into the next class and never was able to address the question. 4. A few times a week we will plan a small 15 minute “clinic” to work on gymnastics skills that we don’t have a lot of time to hit on during regular class. Think every Tuesday and Thursday at 5:00 we will work on a muscle up/handstand/pull up/whatever progression – if you want a muscle up, be here!

We would like to launch a trial period of the new class schedule NEXT WEEK. We’ll stick with it for a few weeks and see how it goes, get some feedback, and make a final decision. For most of you, there won’t be much of a change, and we believe that the value of this will be priceless.

New schedule:
6am -7am CrossFit
8:30am – 9:15am Unloaded
9:30am – 10:30am CrossFit
12:00pm – 1:00pm CrossFit
3:00pm – 4:00pm Open gym
4:00 – 5:00 CrossFit
5:15 – 6:15 CrossFit
6:30 – 7:30 CrossFit/Unloaded
7:30 – 8:15 Unloaded (we are keeping this time the same as it is already pretty late.)

Thoughts!? Questions!? Lets hear that feedback!

Friday 7/29/16

WOD:
With a partner…
100 cal row
90 burpees
80 wall balls (20/14)
70 KB swings (53/35)
60 sit ups
50 box jumps (24/20)
40 KB goblet lunges
30 HR push ups
20 KB clean and press (53/35)
10 burpee box jump (24/20)

*Start with a 225 m run (1 lap) then begin the rest of the wod. Only one partner can be working at a time. Every 5 minutes both partners must run 225 m together before resuming the wod. 40 min cap.

 

Unloaded:
For time
25 push ups
400 m run
25 hanging knee raise
400 m run
25 DB strict press
400 m run
25 sit ups
400 m run

Thursday 7/28/16

Strength:
Push jerk

3-3-3-3-3 – Progressive load

WOD:
10 min EMOM

Odd min – 30 double unders
Even min – 10 pistols

 

Unloaded:
4 rounds – 3 min AMRAPs

300 m run
DB snatches

*Rest 3 min between rounds. Score for total DB snatches

Wednesday 7/27/16

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

WOD:
Buy in – 1000 m row
5 rounds
10 burpees
10 pull ups

 

Unloaded:
3 rounds
10 KB goblet squats
15 KB SDHP
20 KB swings

2 rounds
50 ft OH KB lunge – 25 ft per arm
10 push ups

Tuesday 7/26/16

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

*Score for rounds and reps

 

Unloaded:
4 rounds – 3 min AMRAPs
300 m run
DB snatches

*Rest 3 min between rounds. Score for total DB snatches

Monday 7/25/16

Strength:
6sets

1 pause clean deadlift (2 in above ground, at knee, power position)
1 hang power clean (from the knee)
1 hang clean (power position)

*Progressive load

WOD:
6 x 50 m sprint

 

Unloaded:
10 min AMRAP

225 m run
12 KB swings
6 ring rows

-1 min rest-

10 min AMRAP

225 m run
5 ring rows
10 push ups
15 air squats

Friday 7/22/16

Class tomorrow will be cancelled, so we can watch our ladies compete tomorrow at Fittest in the Park!

Strength/skill:
Muscle snatch
3-3-3-3-3 – progressive loading

WOD:
“Karen”
For time
150 wall balls (20/14)

*15 min time cap

 

Unloaded:
For time
60 single unders
50 lunges
40 DB snatch
30 leg raises
20 plank rows
10 burpees
20 plank rows
30 leg raises
40 DB snatch
50 lunges
60 single unders

Thursday 7/21/16

Skill:
Handstand work

WOD:
10 min EMOM

Odd min – Row cal (15/12)
Even min – 3 double unders

 

Unloaded:
With a partner

6000 m row

*Partners switch every 500 m

Wednesday 7/20/16

Strength:
Deadlift
10 @ 50% of 1 RM
10 @ 60%
10 @ 65%
8 @ 75%
6 @ 80%

WOD:
8 min AMRAP
4 box jumps (36/30)
6 V-ups
8 plate ground to OH

*Score for rounds and reps

 

Unloaded:
For time
20 plate ground to OH
225 m plate carry
20 KB swings
225 m KB carry
20 wall balls
225 m OH med ball carry
20 DB snatch
225 m run

Tuesday 7/19/16

WOD:
800 m run
21-15-9
Pull up
Push up
Air squat

400 m run
15-12-9
Pull up
Push up
Air squat

200 m run
12-9-6
Pull up
Push up
Air squat

 

Unloaded:
For time
20 plate ground to OH
225 m plate carry
20 KB swings
225 m KB carry
20 wall balls
225 m OH med ball carry
20 DB snatch
225 m run

tmp_5240-20160719_1920441215005093

Monday 7/18/16

WOD:
“Bear Complex”
5 sets

7 bear complexes

1 bear complex =
-1 power clean
-1 front squat
-1 push press
-1 back squat
-1 BTN push press

*All rounds 7 rounds must be completed unbroken. Rest as needed between sets

 

Unloaded:
21-15-9

KB swings
Sit up

-2 min rest-

21-15-9

KB sumo deadlift high pull
Sit up

Saturday 7/16/16

WOD:
With a partner…
10 min AMRAP
Partner 1 – DB snatches (45/35)
Partner 2 – 225 m plate carry
(Once partner 2 returns from plate carry, partners switch and partner 1 now does the plate carry while partner 2 does DB snatches)
*Score for total reps DB snatches

2 min rest

10 min AMRAP

Partner 1 – plate push ups (1 hand on plate, 1 hand on ground. Switch hands every rep)
Partner 2 – walking lunge (length of the alley – approx 75 m)
(Same as first AMRAP. Partners switch when partner 2 comes back from lunges)
*Score for total reps of push ups

Friday 7/15/16

Strength:
Deadlift
35 min to establish 1 RM

WOD:
7 min AMRAP
Burpees

 

Unloaded:
With a partner
6000 m row

*Switch every 500 m

tmp_27093-20160715_192903-748456340

Thursday 7/14/16

WOD:
20 min AMRAP

5 power cleans (135/95)
10 toes to bar
15 wall balls (20/14)

*Score for rounds and reps

 

Unloaded:
5 min AMRAP

10 plate G2O
10 lateral jumps

-2 min rest-

5 min AMRAP

10 burpee lateral hops
10 sit ups

-2 min rest-

5 min AMRAP

10 box jumps
10 push ups

*Score for total reps

Wednesday 7/13/16

Strength:
Strict press
20 min to establish 1 RM

Skill:
2 min max double unders

Accessory:
3 rounds (not for time)
10 DB press
30 sec handstand hold
20 one-legged glute bridges (10 each leg)

 

Unloaded:
20 min EMOM
Odd – 25 single unders
Even – 10 ring rows

Tuesday 7/12/16

WOD:
5 min AMRAP

900 my run (4 laps)
KB swings (53/35)

-2 min rest-

5 min AMRAP

675 my run (3 laps)
KB swings (53/35)

-2 min rest-

5 min AMRAP
450 my run
KB swings (53/35)

-2 min rest-

5 min AMRAP
225 my run
KB swings (53/35)

*Score for rounds and reps

 

Unloaded:
For time
30 jumping pull ups
30 box jumps
30 KB Swings
30 walking lunges
30 leg raises
30 DB snatch
30 push ups
 

Monday 7/10/16

Strength:
Back squat
25 min to establish a 1 RM

WOD:
“Fran”
21-15-9
Thruster (95/65)
Pull up

*8 min time cap

 

Unloaded:
10-9-8-7-6-5-4-3-2-1
Wall balls
Sit ups
Box jump
KB swings

2016-07-11 20.17.16

Saturday 7/9/16

WOD:
5 min AMRAP
6 burpees
40 ft bear crawl
6 goat baggers (53/35)
40 ft bear crawl

-2 min rest-

5 min AMRAP
40 ft burpee broad jump
10 sit ups
40 ft run
10 supermans

-2 min rest-

5 min AMRAP
40 ft backward bear crawl
20 KB swings
40 ft backward bear crawl
20 air squats

2016-07-09 11.05.19

Friday 7/8/16

WOD:
2 mile run

Mobility:
hip, quads, hamstrings, calves

 

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

Thursday 7/7/16

WOD:
“The Seven”
7 rounds

7 handstand push ups
7 thrusters (135/95)
7 knees to elbow
7 deadlifts (245/185)
7 burpees
7 KB swings (70/53)
7 pull ups

 

Unloaded:
3 rounds

400 m run
15 KB swings
30 walking lunges

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