Moving forward, we will no longer be posting the work outs and whiteboards here. Never fear, you can find all this info on WODTogether.com. We will attach a picture of the whiteboard every night if you need to reference it.

Let us know if you have any questions!

Things you need to know if you’re doing the open!

Here’s a bit of insight to the timeline and procedures for our open intramural if you’re signed up, make sure you read all of this:

This week:

I am hoping to solidify my last team captain here in the next day or two. This week the captains will get together and we will do the draft. If you are already signed up for the open, you will get drafted on to the team and I will release the teams. I will start Facebook groups for each of the teams so that you guys can easily communicate.

Next week through the 23rd:

That gives each team almost 2 weeks to decide on team names, get any swag together and recruit extra members. Recruitment closes on Monday the 27th. (Team captains, there will be some other rules here that we will go over.)

Thursday’s beginning on the 23rd and moving forward:

The work out will be released at 5pm. We will have the announcement playing upstairs at the gym if anyone wants to come in and watch it. Once we know what the WOD is, I will cancel Friday’s evening classes in WODTogether and enter in available heats. You will sign up for these heats just like you sign up for regular classes. Heat times and sizes will depend on the workout that is released, how long it is and how many people we can run through at a time. Thursday night, keep an eye on WODTogether and sign up asap to make sure you get in the heat that you want.

Fridays beginning on the 23rd and moving forward:

We will run classes at 6a, 9:30a and 12p like normal. Sign up in WODTogether and come in. If you are signed up for the open, feel free to come in at these times and we will get you judged. If you are NOT signed up for the open, these classes may become more of an open gym depending on what the class looks like. If you don’t want to do the open wod, you can do something else, but come in with a plan if that’s the case. We will help with movements, scaling and questions, as always, but we may not be able to keep eyes on you as much as normal if we are judging someone.

Friday evenings – this is where all the fun will be had. Make sure you get signed up for your heat. Come in EARLY, you will be responsible for your own warm up. Plan on spending 20+ minutes warming up and working up to your weights. Make sure you have done all the movements at the weights you will be using for the work out. If you are not warmed up by the time your heat starts, we will ask you to wait for the next available opening. Most of the time we will have a coach there to make sure you are warming up the correct movements and to answer any questions. The warm up area will be the north end of the gym. The coach leading warm ups and working the clock will point you to the correct station. (This will make more sense once you see the floor and it’s set up). Once your heat is ready to go, you’ll step onto the floor, make sure your equipment is correct and ask your judge any questions that you may have. There won’t be a lot of extra time, so make sure you’re ready for the 3,21, go…. at the time your heat is set to start.

Friends and family are more than welcome to come watch and cheer you on. Feel free to stay before and after your heat to do the same. Brings snacks, drinks, etc… lets have some fun.

If you are NOT signed up for the open, but would like to come in Friday evenings, you are free to do so. Please DO NOT sign up for any of the heats – this is how I regulate judges and equipment for the people that need a judged score. Just come in whenever you want to, let the coach running things know you’re here and would like to WOD. Do your own warm up and get your weights ready. When you are ready to rock, we’ll plug you into the next starting heat.

Make-up times:

If you are absolutely not able to get to the gym Friday, or would like to re-do the work out, you have until Monday at 5pm to submit your score. Available times for you to do the work out will be Saturday morning at 9am, or open gym Monday at 3:30pm. These times are approximate – we will be judging back to back and will fit you in with a first come first serve methodology. THIS IS IMPORTANT – if you do need to do your wod during Saturday or Monday’s open gym, you HAVE to tell Amy or Doug ahead of time. DO NOT just show up and assume that we will be able to judge you and run you through the work out. If we have a lot of people that need this extra time, we may ask you to find and bring your own judge, or we may suggest a different time for you. Remember, classes on Monday will run as normal, with a completely different WOD and most likely only one coach. Please DO NOT show up to a class on Monday and ask to be judged without any heads up. We simply may not be able to accommodate you.

I will release more info on the scoring and actual competition side of it as get closer. Generally speaking, I base the scores on a few things – participation, scoring, and attitude/”spirit”. I will be running this side of it slightly different from last year, but the gist will be the same.

For now, let me know if you have any questions!

I’m so excited guys, GET PUMPED!

The Open is upon us!

The CrossFit Open is an incredibly awesome time of the year, I’m sure that you’ve heard everyone who did it last year talking a lot about it.  This year we will start on Feb 23rd!

So, what is the open? It is 5 workouts done right here in the gym. They are released every Thursday evening for 5 weeks. The Open is the first tier of competition for those who have the goal to compete at the CrossFit Games. It will give you a chance to have fun with the fitness that you’ve been building, so don’t take yourself too seriously, sign up and enjoy the ride.

If you want more information about the open, check this out. Or catch a coach next time you’re in.
If you aren’t sure whether or not you should sign up, check this out. And then go sign up.

Last year we ran the open as an in house competition called the Open Intramural. It was quite possibly the coolest thing we’ve done in the history of CrossFit Post Falls. It’s definitely something you should consider doing. We had success stories and moments of flying high. We also had moments where we felt pretty crushed, regardless of what level we were at. It’s all part of the process and part of the fun. You’ll learn something about yourself and get to know your strengths and weaknesses more intimately. So, this year we’re going to do the same thing with the Open Intramural. We’re going to focus more on us and the awesome gym that we are, instead of sometimes getting lost in the shuffle with as big as the open is worldwide. It’s pretty cool to be able to compare yourself to everyone in the world, and you’ll still be able to do that, but we’re going to turn the heat up within the gym and make it a little bit more personal with a team competition. The general idea of it is that we will have a number of teams within our gym to battle it out on a points based system.

Here’s how it will work:

Everyone who wants to participate will register with the CrossFit Games just like normal. We’ll use this platform for some of our scoring. (You will want to do this by Feb. 3rd at which point we will start to draft teams.) Once we get an idea of how many teams we will have, the coaches will elect team captains and hand out invitations. (If you are interested in volunteering for a team captain spot, please let us know!) The team captains will “draft” their team. We will do this in a typical drafting fashion, behind closed doors. After the team captains draft their team of available registrants, the team and their captains can go out and “recruit” anyone else in the gym to be on their team. The bigger the teams and their captains build their team, the better chance the team has to win. There will be a few other rules here about drafting and recruiting, but we’ll get into that later.

As a team, you will create a private Facebook group for easy communication, and can get as crazy as you want with t-shirts, outfits, cheer squads, signs, etc.

Each workout will be released on Thursday night and we will be program it on Friday. You may come in to any of the classes on Friday to get your scored workout in, however we will suggest that you come in sometime in the afternoon/evening. Instead of the normal evening classes we will be running heats all evening, competition style. The atmosphere and excitement during these Friday evenings is amazing. We will make this organized and easy to follow. Don’t worry. Once everyone has completed the work out, I will add your scoring into a spreadsheet to keep track of points and placing. Each week I will release the scores and keep you posted on how each team is doing.

The winning team will get some crazy bragging rights as well as a plaque to add to our trophy board (yes, there will be one by the time this rolls around). We will have a gym party after the open is done to celebrate every single person who participated, announce the winners and talk a little bit more about our hard work and successes.

What I need from you:
–Go sign up asap! Your CrossFit Games registration will be $20. Go here to sign up and pay.
-Volunteers for judges and team captains. You must be available for some time on Friday afternoon/evenings. We won’t need a commitment for the whole 3 hours, but you’ll need to be available here and there.
– The commitment that you will be able to complete all 5 work outs. This can be done at other gyms as well, so if you’re traveling at the time, don’t worry, we will figure it out.

I’m so excited for this and think it will be a ton of fun. Go ahead and get yourself signed up via the games website and we’ll release more information and details as we go.

Saturday 1/14/17

WOD:
For time
30 hang squat cleans (115/85)
30 handstand push ups
30 thrusters (115/85)
30 box jump overs (24/20)
30 OH squats (115/85)
30 pull ups

Friday 1/13/17

WOD:
Back squat
4 @ 80%
1 @ 85%
4 @ 80%
1 @ 90%
4 @ 80%
1 @ 90+%

WOD:
5 rounds
12 burpees
35 double unders

Unloaded:
For time
50 walking lunges
40 DB snatches
30 sit ups
100 single unders
10 DB squat clean
100 single unders
30 sit ups
40 DB snatches
50 walking lunges

tmp_10030-20170113_1945201337628057

Thursday 1/12/17

WOD 1:
For time
100 KB swings (53/35)

*3 burpees every 30 seconds

WOD 2:
For time
40 OH plate lunges (45/35)
30 box jumps (24/20)
20 Russian twists (20/14)
1000 m row
20 Russian twists (20/14)
30 box jumps (24/20)
40 OH plate lunges (45/35)

 

Unloaded:
4 rounds – 3 min AMRAPs
500 m row
Knee raises

*3 min rest between rounds. Score for total knee raises

Wednesday 1/11/17

Strength:
Clean & Jerk
2+1 @ 70%
2+1 @ 75%
3 (2+1) @ 80% of 1 RM

WOD:
6 rounds
9 power snatches (95/65)
15 wall balls (20/14)
21 double unders

*15 min time cap

Unloaded:
15 min AMRAP
15 KB swings
15 push ups
20 box step ups

tmp_28265-21785-875388988

Tuesday 1/10/17

WOD 1:
5 rounds
1 min – row cals
1 min – power cleans
1 min – bar facing burpees
1 min – rest

*Score for total reps

WOD 2:
10 min EMOM
Even min – 10 toes to bar + 10 OH squats (95/65)
Odd min – Rest

 

Unloaded:
5 rounds
10 ring rows
10 wall balls
20 walking lunges

Monday 1 /9/17

Strength:
Snatch
2 @ 70%
2 @ 75%
3 x 2 @ 80% of 1 RM

WOD:
For time
100 running singles
21 thrusters (95/65)
21 CTB pull ups
100 running singles
15 thrusters (95/65)
15 CTB pull ups
100 running singles
9 thrusters (95/65)
9 CTB pull ups

*12 min time cap

Unloaded:
5 rounds
8 burpees
100 running singles
1 min rest

tmp_1710-20170109_200716-634173886

Saturday 1/7/17

WOD:
27-21-15-9
Row cal
DB thrusters (35/25)
Burpees

tmp_3413-20170107_120320146058940.jpg

Friday 1/6/17

Strength:
Back squat
4 @ 75% of 1 RM
1 @ 85%
4 @ 75%
1 @ 87%
4 @ 75%
1 @ 90%

WOD:
For time
10 muscle ups
100 double unders
20 squat snatches (135/95)
100 double unders
10 muscle ups

 

Unloaded:
12 min AMRAP
15 KB swings
10 push ups
15/12 row cals

tmp_30646-21272-1224046168

Thursday 1/5/17

WOD:
“Dirty Thirty”
For time
30 box jumps (24/20)
30 jumping pull ups
30 KB swings (53/35)
30 walking lunges
30 knees to elbows
30 push press (45/35)
30 back extensions
30 wall balls (20/14)
30 burpees
30 double unders

 

Unloaded:
4 rounds
:45 – wall balls
:15 – rest
:45 – burpee
:15 – rest
:45 – sit up
:15 – rest
:45 – box jump
1:15 – rest

Wednesday 1/4/17

Strength:
2 push jerk + 1 split jerk
14 min to build to a heavy set

WOD:
Box jump
5 min to establish 1 RM

Rest as needed then…

4 min AMRAP
Box jumps (75% of 1 RM)

 

Unloaded:
40-30-20-10
DB snatch
Mountain climbers
DB row

Tuesday 1/3/17

WOD:
1000 m row
5 rounds
5 pull ups
10 push ups
15 air squats

Immediately into…

3 rounds
10 power cleans (135/95)
10 ring dips

WOD 2:
1:30 – bar facing burpees
1:00 – rest
1:00 – bar facing burpees
:30 – rest
:30 – bar facing burpees

*Score for total reps

 

Unloaded:
5 rounds
15 KB swings
10 leg raises
15/12 row cals

Saturday 12/31/16 – Counting in the New Year

WOD:
For time
100 double unders
90 air squats
80 sit ups
70 KB swings (53/35)
60 box jumps (24/20)
50 burpees
40 wall balls (20/14)
30 toes to bar
20 pull ups
10 handstand push ups

Monday 1/2/17

Strength:
3 pos snatch
Snatch from floor
Snatch from knees
Snatch from hips

*15 min to build to a heavy complex

WOD:
30-20-10
OH squat (115/85)
Deadlift (115/85)
30-20-10
Shoulder to OH (115/85)
Jumping lunges

 

Unloaded:
For time
40 plate ground to OH
10 burpees
40 air squats
10 burpees
40 sit ups
10 burpees
40 plate ground to OH

Friday 12/30/16

WOD:
20 min AMRAP
30 double unders
20 sit ups
10 CTB pull ups
5 box jumps (36/30)

*Score for rounds and reps

 

Unloaded:
3 rounds – 3 min AMRAPs
500 m row
DB snatches

*3 min rest between rounds. Score for total reps of DB snatches

Thursday 12/29/16

WOD:

5 k row

Unloaded:
3 min tabata
Push up
Walking lunge
Sit up
Banded good mornings
Ring rows
Air squats

Wednesday 12/28/16

Strength:
OH squat

15 min to establish a 3 RM

WOD:
21-15-9

Power snatch (95/65)
Wall ball (20/14)

 

Unloaded:
For time

60 single unders
50 walking lunges
40 DB snatch
30 knee raises
20 plank rows
10 burpees
20 plank rows
30 knee raises
40 DB snatch
50 walking lunges
60 single unders

Tuesday 12/27/16

WOD:
5 rounds
15 bar facing burpees
12 deadlift (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105)

Unloaded:
With a partner…
6000 m row

*Switch every 500 m

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