4/17/14

AnnouncementsStarting May 5th we will have new evening class hours. Class times will be 4:30pm, 5:45pm, & 7pm.Main - CrossFitWarm-upSnatch Warm-up (No Measure)3 rounds 5-muscle snatch 30sec. OH squat hold 5-Snatch balances 30sec. restWeightlifting20min. Hang snatch from 3 @ 70% of snatch max.(If you do not have a max please see a coach.)Hang Snatch (3-3-3-3-3)Weightlifting20min. 3sec. pause in the bottom @ 70% of your back squat max.Paused Back Squats (3-3-3-3-3) … [Read more...]

4/17/2014

AnnouncementsStarting May 5th we will have new evening class hours. Class times will be 4:30pm, 5:45pm, & 7pm.Main - CrossFitWeightlifting10min. 5 each side You choose your weights.Turkish Get Up (5-5-5)Gymnastics10min. Up to 30sec. holds 2min. restExtended plank holds (30-30-30)MetconMetcon (AMRAP - Rounds and Reps)10min. CAP 10-D-unders on the 1st min. 20-D-unders on the 2nd min. 30-D-unders on the 3rd min. .... … [Read more...]

4/16/2014

AnnouncementsStarting May 5th we will have new evening class hours. Class times will be 4:30pm, 5:45pm, & 7pm.Main - CrossFitGymnastics15min. Alternate exercises.Rope Climb (2-2-2)Elevated single leg squats (5-5-5)5each side. NOT ALTERNATING.GymnasticsUp to 45sec. handstand hold 2min. breakHandstand holds (45-45-45)MetconMetcon (3 Rounds for reps)15min running clock 3min. AMRAP 5-Push-ups 10-Russian KB swings 70/55# On 4th min. 2min. break 3min. AMRAP 5-Push-ups 10-Russian KB swings 70/55# On 8th min. 2min. break 3min. AMRAP 5-Push-ups 10-Russian KB swings 70/55# SCALED 8min running … [Read more...]

4/15/14

AnnouncementsStarting May 5th we will have new evening class hours. Class times will be 4:30pm, 5:45pm, & 7pm.Main - CrossFitWarm-up6min.Clean Warm-up (No Measure)3 rounds 30sec. behind the head front rack stretch 10 muscle cleans 30sec. bottom of a front squat 30sec. restWeightlifting20min. Hang clean from 3 @ 70% of clean max.(See a coach if you do not have a clean max.)Hang Clean (3-3-3-3-3)Weightlifting20min. 3sec. paused front Squats @ 70% of max.Paused Front Squat (3-3-3-3-3)Weightlifting12min. Back ext. with PVC or 15# bar. 3 sec. count on the eccentric.Back Extention (8-8-8) … [Read more...]

4/14/14

Main - CrossFitWarm-up10min. mobility (No Measure)MetconWe are going to be doing this for the next 6 or 7 weeks. The goal will be to keep or increase our burpee count across all rounds over the course of the next 6 or 7 weeks.Metcon (3 Rounds for reps)Burpee TEST 30sec. burpees 4min. walking 30sec. burpees 4min. walking 30sec. burpeesMetconThese are strict abmat sit-ups. NO ARM THROWING!!!Metcon (8 Rounds for reps)Abmat TABATA 20sec. abmat sit-ups 10sec. rest … [Read more...]