Arrive 10-15 minutes early to class to mobilize

 

 

 


Saturday, May 27 2017

Class Times: 9:00 & 10:00am

WOD: "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it


Friday, May 26 2017

Strength:Clean 

WOD: For Time
15-12-9-6-3
Deadlift 275/185
Toes to Bar 

L3: 225/155
L2: 185/135
L1: 135/95


Thursday, May 25 2017

Strength: Front Squat 

WOD: Every 4 minutes for 12 minutes complete: 
30 KB Push Press 1.5/1
20 KB Swings 1.5/1
20 Box Jumps 24/20

L2: 15 Reps
L1.5: 12 reps
L1: 12 reps 

Accessory: 10 sets
200m Row


Wednesday, May 24 2017

Strength: Push Press

WOD: 5 RFT
20 Walking Lunges
10 HR Push-ups
20 Sit-ups
10 HR Push-ups
20 Air Squats
10 HR Push-ups 

L2: 3 rounds, 5 push-ups
L1: 3 rounds 5 push-ups


Tuesday, May 23 2017

Skill: Ring Row Hold
3 sets: 30-45 second static hold at the top of the ring row
Rest 1 minute between sets

WOD: In Teams of 2, For Time:
600m Row
40 Back Squats 185/125 (taken from the floor) 
40 Chest to Bar Pull-Ups
rest 2 minutes
600m Row
40 Front Squats 155/105
40 Chest to Bar Pull-Ups
rest 2 minutes
600m Row
40 Overhead Squats 135/95
40 Chest to Bar Pull-Ups 

L3: 155/105, 135/95, 115/75
L2: 135/95, 115/75, 95/65, chin over bar
L1: 95/65, 75/55, 65/45, chin over bar


Monday, May 22 2017

If you have not completed the Nutrition Challenge benchmark yet you will be allowed to do so Thursday. Please don’t forget to take your before photos. 

Skill: Dual KB Box Squat
3 Sets of 12-16 reps 2111 Tempo (movement starts in the bottom position, adjust the box to 90 degrees) 

Strength: Push jerk 

WOD: 3RFT
60 Double-Unders
15 Hang Power Cleans 155/105
20 Bar Over Burpees
L3: 135/95
L2: 115/75, 30 Double-Under
L1: 95/65, 100 singles


Saturday, May 20 2017

Core: TBA

WOD: 3RFT
12 Power Cleans 135/95
12 Ring Dips
400m Run


Friday, May 19 2017

Nutrition Challenge benchmark workout along with 1K row

Strength: Front Squat 

WOD: For Time
30 Push Press 95/65
40 Box Jump-Overs 24/20
50 KB Swings 1.5/1
40 Box Jump-Overs
30 Push Press 

L3: 75/55
L2: 65/45
L1: 55/35


**** NUTRITION CHALLENGE START DATE CHANGED. SATURDAY, MAY 20th ****

Many have asked if we could move the start date of the challenge so that everyone could enjoy Fourth of July weekend guilt free and get weigh ins and benchmarks done before the BBQs and travel begins. With that being said, the Nutrition Challenge will begin THIS SATURDAY, MAY 20th and run to July 1st! Last day for sign ups will FRIDAY by 12:00 P.M. For those signed up I will send Nutrition Challenge Packet Wednesday evening. Benchmark workouts will be done in all classes on Friday. Please let me know if you have any questions!

Thursday, May 18 2017

Skill: 3 Sets
10 Back Extensions
20 Hollow Rocks
10 Single leg Split Squats
10 Single Leg Romanian Deadlifts 

 WOD: 3 Rounds against a 3-minute running clock:
500m Row
Max Wall Balls 20/14
Rest 3 minutes between rounds
L2: 14/10
L1: 10/6


**** NUTRITION CHALLENGE START DATE CHANGED. SATURDAY, MAY 20th ****

Many have asked if we could move the start date of the challenge so that everyone could enjoy Fourth of July weekend guilt free and get weigh ins and benchmarks done before the BBQs and travel begins. With that being said, the Nutrition Challenge will begin THIS SATURDAY, MAY 20th and run to July 1st! Last day for sign ups will FRIDAY by 12:00 P.M. For those signed up I will send Nutrition Challenge Packet Wednesday evening. Benchmark workouts will be done in all classes on Friday. Please let me know if you have any questions!

 

Wednesday, May 17 2017

Strength: Push Press+ Push Jerks 

WOD: For Time
1 Mile Run into.. 
3 rounds of: 
15 Front Squats 95/65
12 Hang Power Snatches
9 Toes to Bar
then..
1 mile run 

L3: 75/55
L2: 65/45
L1: 55/35, 800m run

 

 


Tuesday, May 16 2017

**** NUTRITION CHALLENGE START DATE CHANGED. SATURDAY, MAY 20th **** Many have asked if we could move the start date of the challenge so that everyone could enjoy Fourth of July weekend guilt free and get weigh ins and benchmarks done before the BBQs and travel begins. With that being said, the Nutrition Challenge will begin THIS SATURDAY, MAY 20th and run to July 1st! Last day for sign ups will FRIDAY by 12:00 P.M. For those signed up I will send Nutrition Challenge Packet Wednesday evening. Benchmark workouts will be done in all classes on Friday. Please let me know if you have any questions!

Strength: Power Clean + Hang Squat Clean 

WOD: Complete as many rounds and reps as possible in 20 minutes of: 
5 Clean + Jerks 115/75
200m Run
5 Bar Over Burpees
200m Run 

L3: 95/65
L2: 75/55
L1: 65/45, 20 minutes


Monday, May 16 2017

Sign up for our Nutrition Challenge! Thursday is the last day to sign up! The cost is $20 and $25 for non-members. 

Skill: Strict Pull-Ups
3 sets of: 
AMRAP 30 seconds max reps, rest 90 seconds

Strength: 1RM Back Squat or 95% for a single (20 minutes) 

WOD: For Time
21-15-9
Deadlift 225/155
Pull-Ups
L3: 205/135
L2: 185/125, banded pull-ups
L1: 115/75, banded pull-ups or ring rows


Friday, May 13 2017

Strength: Front Squat

WOD: Complete as many rounds and reps as possible in 6 minutes of: 
250m Row
5 Strict HSPU
10 Thrusters 95/65

Rest 6 minutes

Complete as many rounds and reps as possible in 6 minutes of:
20/15 Hand release push-ups
10 Pull-ups 

L2: kipping HSPU, singles x 2,75/55, banded pull-ups
L1: seated DB press, singles x 2, 65/45


Thursday, May 12 2017

Strength: Clean 

WOD: 4 Sets
60 Double-Unders
12 unbroken Deadlifts
10 Dumbbell Push Press
30m OH Dumbbell Carry
45 sec forearm plank


Wednesday, May 11 2017

Strength: 2 sets of
Dual KB front rack hold 30 seconds
30 seconds hollow rock
3 wall walks 

WOD: “BaseLine”
5RFT
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats
Rest 3 minutes between rounds


Tuesday, May 10 2017

Nutrition Challenge starts May 21st! The sign up sheet is at the front desk.

Strength: Push Press + Push Jerk 

WOD: Complete as many rounds and reps as possible in 14 minutes of: 
15 Bar Over Burpees
10 Front Squat 135/95
5/3 Muscle-Ups

L2: 115/75, 10 Ring Dips
L1: 95/65, 10 Ring Dips

Accessory Work: 3 Sets
10 Back Extensions
40 sec Ring Plank
30m OH KB carry


Monday, May 8 2017

WOD: In Teams of 2 for max reps, complete 2 rounds of: 
In 5 minutes
400m Run
Then as a team AMRAP
Toes to Bar

Rest 1 minute

In 5 minutes
400m Run
Then as a team AMRAP
Squat Cleans 155/105 

Rest 1 minute

In 5 minutes
400m Run
Then as a team AMRAP
Box Jumps 30/24 

Rest 1 minute

L3: 135/95
L2: 115/75
L1: 95/65


Saturday, May 6 2017

Strength: Front Squat 

WOD: For Time
21-15-9
Power Cleans 115/75
Thrusters
Chest to Bar Pull-ups

L2: 95/55
L1: 75/45, 15-12-9


Friday, May 5 2017

No 6:30pm class

Strength: Deadlift 

WOD: EMOM 16
Min 1: 15/12 Cal Row
Min 2: 12 Kettlebell Swings + 30 Double unders (2/1.5)

L2: 12/10 Cal Row, 1.5/1, 15 Dubs
L1: 10/8 Cal Row, 1/.75, 40 singles


Thursday, May 4 2017

Strength: Push Press+ Push Jerk 

WOD: Complete as many rounds and reps as possible in 10 minutes of
10 Back Squats 135/95 (from the floor) 
10 Shoulder to Overhead
10 V-Ups

L3: 115/75
L2: 95/65
L1: 75/55


Wednesday, May 3 2017

Strength: Back Squat 

WOD: 4RFT
400m Run
5 Wall Walks 

L2 & L1: 3 Wall Walks

Accessory Work: 3 sets
45 second star plank each side
5 Glute Ham raises
5 Romanian split squats

 


Tuesday, May 2 2017

Free class Friday! For the month of May we will be offering a free class on Friday’s to anyone who wants to try CrossFit

Strength: Snatch 

WOD: EMOM 21
Min 1: 5 Burpee Box Jump-Overs 24/20 + 7 Ring Dips
Min 2: 5 Burpee Box Jump-Overs + 6 Overhead Squats 115/75
Min 3: 5 Burpee Box Jump-Overs + 8 Toes to Bar 

L3: 95/65
L2: 5,5,5 reps, 75/55
L1: 4,4,4 reps, 65/45


Monday, May 1 2017

Free class Friday! For the month of May we will be offering a free class on Friday’s to anyone who wants to try CrossFit. 

Strength: Power Clean + Hang Squat Clean 

WOD: Complete as many rounds and reps as possible in 12 minutes of:
3 Clean + Jerks 205/135
6 Pistols
9 Pull-Ups
L3: 185/115
L2: 135/95
L1: 95/65

Accessory: 2 Sets
1 min forearm plank
1 min hollow rock hold
1 min rest


Saturday, April 29 2017

WOD: For Time
30 Box Jumps (24/20)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders


Friday, April 28 2017

Strength: Back Squat 

WOD: 4RFT
Single arm KB walking lunges
12 Double arm KB Thruster 1.5/1
200m Run 

L2: 35#/25#
L1: 25#/18#


Wednesday, April 26 2017

Strength: Power Clean + Hang Squat Clean 

WOD: EMOM 21
Min 1: 15/10 Cal Row
Min 2: 5 Squat Cleans 155/105
Min 3: 10 Chest to Bar Pull-Ups

Accessory Work: 3 sets
Glute Ham Raises x 8 reps
Bulgarian Split Squats with a Kettlebell x 6 per leg @ 20x1 

L3: 135/95
L2: 115/95, Pull-Ups, Singles x 2
L1: 95/65, Banded Pull-Ups or Ring Row, Singles x 2


Tuesday, April 25 2017

Strength: Push Press + Push Jerk 

WOD: In teams of 2-3 complete as many rounds and reps as possible in 15 minutes of: 
40 Double-Unders
10 Push Jerks 135/95
* Conga line style, once one athlete finishes the row the next will start and same for push jerks

Accessory Work: 3 Sets
6-8 Hip Extensions 30x1 or supers mans
30 second Ring Plank
6-8 Dumbbell Strict Press 31x1

L3: 115/75, Double-Unders
L2: 95/65, singles x 2
L1: 75/55, singles x 2


Monday, April 24 2017

Skill: 3 Sets of 4 Strict Toes to Ring 31x1 Tempo + 6 kipping Toes to Ring 

 

WOD: For Time
1 Mile Run
7 HSPU
14 Toes to Bar
21 Wall Balls 20/14
Rest 1 min
800m Run
2 rounds of
7 HSPU
14 Toes to Bar
21 Wall Balls
Rest 1 min
600m Run
3 rounds of
7 HSPU
14 Toes to Bar
21 Wall Balls 

L2: 5,10,15 Reps
L1: 10,10,15 Reps, Regular Push Ups


Saturday, April 22 2017

Core: TBA

WOD: 3RFT
30 Floor Wipers 115/75
50 Walking Lunges
400m Run 

L3: 95/65
L2:75/55
L1: 65/45


Friday, April 21 2017

Skill: Strict Pull-ups
3 Sets of 3-5 reps 32x1 Tempo

Strength: Deadlift

WOD: For Time
15-12-9
Deadlift 275/185
30-24-18
Ring Push Ups (feet on a medball) 
L3: 225/155, 
L2: 185/135, ring push from knees
L1: 135/95, 15-12-9 regular push ups


Thursday, April 20 2017

Skill: 4 Sets
40m Dual KB Carry
rest 30 sec
20 Banded clamshells
rest 30 sec
15 Scap Push Ups
rest 60 sec

WOD: 5 Sets increasing the pace each time
10 Unbroken Hang Power Snatch (you choose the weight) 
rest 15 sec
30 seconds of Hollow Rocks
rest 15 sec
300/250m Row
rest 90 seconds


Wednesday, April 19 2017

Strength: Front Squat 

WOD: For Time
400m Run
21 Burpee Box Jump Overs 24/20
21 Wall balls 20/14
400m Run
15 Burpee Box Jump Overs
15 Wall Balls
400m Run
9 Burpee Box Jump Overs
9 Wall balls
400m Run
L2: 14/10
L1: 10/6


Tuesday, April 18 2017

Skill: Strict Toes to Rings
3 Sets of 6-8 reps
30x0 Tempo 

Strength: Clean + Jerk

WOD: For Time
50 Power Cleans 155/105
EMOM: 5 Toes to Bar
L3: 135/95
L2: 115/75
L1: 5 rds of: 5 Power Cleans, 5 Toes to ceiling, 65/45


Monday, April 17 2017

Holiday Hours
12:00 and 5:15pm

Skill: Double-unders

Strength: Back Squat 

WOD: 5RFT
40 Double-Unders
20 Push Press 95/65
10 Chest to Bar Pull-ups
L3: singles x2, pull-ups, 75/55
L2: singles x2, banded pull-ups, 65/45
L1: singles x2, banded pull-ups or ring rows, 55/35


Saturday, April 15 2017

WOD: Complete as many rounds and reps as possible in 20 minutes of: 
50 Cal Row
40 Bar Over Burpees
50 HPSU
40 Chest to Bar Pull-ups
50 Box Jump Overs 24/20
20 Muscle-ups

L3: Pull-ups, Ring Dips
L2: Banded pull-ups & ring dips, Pike Press
L1: Ring rows or banded pull-ups, parallette dips or banded ring dips, seated dumbbell press or pike press


Friday, April 14 2017

Strength: Front Squat + Jerk 

WOD: Karen
For Time
150 Wall Balls 20/14
L2: 14/10
L1: 75 Wall Balls, 10/6


Thursday, April 13 2017

Strength: Back Squat 

WOD: EMOM 15
Min 1: 200m Run
Min 2: 15 KB Swings 1.5/1
Min 3: 10 Box Jumps 24/20


Wednesday, April 12 2017

Strength: Clean 

WOD: Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans 135/95
12 Push Press 135/95
12 Toes to Bar

Cash Out: For Time
50 Cal Row

L3: 115/75
L2: 95/65
L1: 75/55


Wednesday, April 5 2017
 

Core:  
1a. Side plank elbow touch 3x10 each side
1b. Leg lifts 3x20
1c. Weighted plank 3 x 1 min (alternate with a partner) 

2a. Russian twist 3x20
2b. Strict Toes to Bar 3x5

WOD: In Teams of 2, complete as many rounds and reps as possible in 6 minutes of: 
6 Deadlifts 225/155
6 Chest to Bar Pull-ups
Rest 2 minutes
Complete as many rounds and reps as possible in 6 minutes of:
6 Box Jump-Overs 24/20
6 Ring Dips
Rest 2 minutes
Complete as many rounds and reps as possible in 6 minutes of:
6 Ground to Overhead 135/95
6 Strict Pull-ups
L3: 205/145, 115/75, kipping pull-ups instead of strict
L2: 185/135, 95/65, banded pull-ups
L1: 135/96, 65/45, ring rows or banded pull-ups


Tuesday, April 4 2017

Strength: Clean + Jerk 

WOD: For Time
21-15-9
Hang Squat Clean 115/75
Bar Facing Burpees
L3: 95/65
L2: 75/55
L1: 65/45 

Cash Out: “Pump”
3 Sets
20 Dumbbell curls
20 Banded tricep pull downs
20 Diamond push-ups
Move from one station to the next without resting


Monday, April 3 2017

Strength: Back Squat
Add 10-20lbs to last weeks weight

WOD: For Time
1,000m Row
100 Double-unders
50 Sit-ups
25 Toes to Bar
50 Sit-ups
100 Double-unders
1,000m Row
L2: ½ double unders
L1: single unders


Saturday, April 1 2017

WOD: With a 3 minute running clock complete (5 sets)
250m Row/200m
12 Box Jump overs 24/20
rest 3 minutes between rounds


Friday, March 31 2017

Core: 3 Sets
10 Hanging side raises
:30 Hollow rock hold
20 plate raises

WOD: Complete as man rounds and reps as possible in 20 minutes of: 
6 Strict HSPU
12 Burpees
18 Goblet Lunges 1.5/1
L3: Kipping HSPU
L2: 1 abmat, 35lbs/25
L1: seated dumbbell or kb press, 25lbs/18lbs


Thursday, March 30 2017

Strength: Front Squat 

WOD: 10RFT
5 Clean and Jerks 135/95
10 Wall Balls 20/14
L3: 115/75
L2: 95/65
L1: 75/55


Wednesday, March 29 2017

Strength: Snatch 

WOD: 5RFT
10 OHS 115/75
10 Pull-Ups
10 Toes to Bar
L3: 95/65
L2: 75/55, banded pull-ups
L1: 65/45, banded pull-ups or ring rows

Cash Out: 50 GHD Sit-ups


Tuesday, March 28 2017

Skill: Handstand walk or handstand hold

Strength: Clean 

WOD: In 14 minutes complete:
2,000m Row
then AMRAP
50 Double-Unders (singles x 2)
15 Deadlifts 185/135
L3: 155/105
L2: 135/95
L1: 95/65


Monday, March 27 2017

Strength: Back Squat 

WOD: Complete as many rounds and reps as possible in 8 minutes of: 
8 Hang Power Cleans 95/65
4 Bar over Burpees
Rest 4 minutes then repeat
L3: 75/55
L2: 65/45
L1: 45/25

Cash Out: Core
3 Sets
1 minute hollow rock hold
1 min rest


Saturday, March 25 2017

Class times are 9& 10. We will be closing at 11:00

This is the final open workout. Congratulations to everyone who has participated in it this year. Come down and show your support to those who have been pushing themselves every weekend for the last 5 weeks! 

WOD: 17.5
10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.


Friday, March 24 2017

Skill: Strict Pull-ups, Kipping, Butterfly

WOD: For Time
30 Pull-ups
30 Ring Push-ups
30 Hang Power Snatches 115/75
30 Ring Push-ups
30 Pull-ups

L3: banded pull-ups, push-ups, 95/65
L2: banded pull-ups, push-ups,75/55
L1: ring rows, push-ups, 65/45


Thursday, March 23 2017

Skill: Romwod

WOD: Complete as many rounds and reps as possible in 7 minutes of:

15 Burpees

30 Double-Unders

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

15 KB Swings 1.5/1

30 Double-Unders

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

10 Strict Press 95/65

30 Double-Unders


Wednesday, March 22 2017

Core: 2 Sets
20 Russian Twist
20 Toe taps
20 Plate twist 

WOD: In teams of 2, complete as many rounds and reps as possible in 30 minutes of:
500m Row
30 Wall balls 20/14
30 Toes to bar
*One Rower per team. With one athlete working at a time. 
L2: 14/10
L1: 10/6


Tuesday, March 21 2017

 

Accessory Work: 2 Sets

15 Russian KB Swings

30 Double-Unders

20 Walking Lunges

 

Strength: Clean

 

WOD: Complete as many rounds and reps as possible in 10 minutes of:

2 Hang Power Cleans 135/95

2 Box Jumps 24/20

4 Hang Power Cleans

4 Box Jumps

6 Hang Power Cleans

6 Box Jumps

…..

L2: 115/75

L1: 95/65

Cash Out: 5 x250m Sprints


Monday, March 19 2017

Accessory Work: 3 Sets
250m Row
20 reverse snow angels
20 Torso twists
20 Band pull aparts 

Strength: Strict Press + Push Press

WOD: For Time
10 Shoulder to Overhead (95/65)
50 Air Squats
20 STOH (95/65)
40 Air Squats
30 STOH (95/65)
30 Air Squats
40 STOH (95/65)
20 Air Squats
50 STOH (95/65)
10 Air Squats
L3: 75/55
L2: 65/45
L1: 55/35


Saturday, March 18 2017 

Class Times 9&10
We will be running heats every 15 minutes. Please show up on the hour so that we can run 3 heats an hour. 

WOD: 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups


Thursday, March 17 2017

Skill: EMOM 10
Min 1: skill 1
Min 2: skill 2
Chose two movements you want to work on.

Strength: Strict Press + Push Press

WOD: For Time
21-15-9
Cal Row
Deadlift 225/155
L3: 205/145
L2: 185/135
L1: 165/115


Thursday, March 16 2017

Strength: Back Squat 

WOD: In 10 minutes, complete 4 Rounds of
12 Front squats (95/65)
12 Pistols (alternate legs)
12 TTB
Rest until 15:00 mark on clock
5 Rounds (7 min cap):
10 HSPU
10 Box Jump overs (24/20’’)

L3: Kipping , 75/55, banded pistols
L2: 1 abmats for HSPU, 65/45, pistols to a box
L1: Pike Press, seated dumbbell press, 55/35, walking lunges


CLOSED TUESDAY DUE TO WEATHER

 

Wednesday, March 14 2017

Make sure to check the website for cancellation of classes

Strength: Clean 

WOD: AMRAP 20 minutes
10 C2B Pull-ups
10 Push-ups
25 Double-unders
3 Power Cleans 155/105
3 Hang Squat Cleans
3 Shoulder to overhead

Rest 1 minute between rounds
Note mandatory rest at end of each round…
This means you should sprint each round and “earn” the rest

L3: pull-ups, singles x2, 135/95
L2: banded pull-ups, singles x 2, 115/75
L1: ring rows, singles x 2, 95/65


Monday, March 12 2017

Strength: Snatch 

WOD: Complete as many rounds and reps as possible in 14 min:
Run 400m
20 Wall-Balls (20/14#)
20 Abmat Sit-ups
10 Burpees
L2: 14/10
L1: 10/16


Saturday, March 11 2017

Class Times: Heats will run at 9&10am. Our Paleo potluck will begin at 12. Join us for a good time!

Open WOD 17.3:
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.

Friday, March 10 2017

Strength: Front Squat 

WOD: For Time
10-8-6-4-2
Squat Cleans 175/115
Ring Muscle-ups
L3 – 165/110, Bar Muscle-ups
L2 – 135/85, Burpee CTB Pull-up
L1 – 95/65, Burpee Jumping Pull-up

Accessory Work: For Time:
Run 400m
100 Double-unders
Extra credit (on your own after class)

 

Thursday, March 9 2017

Announcement: To celebrate the end of the Nutrition Challenge and everyone's hard work this year, we will be having a potluck lunch (paleo or not, your choice!), this Saturday, March 11th at 12:00 p.m. at the gym. Everyone is welcome to come earlier and watch our athletes throw down on 17.3! And of course, BYOB!!!

Skill: Mobility

WOD: For max reps
5 minutes of rowing
4 minutes of sit-ups
3 minutes of push-ups
2 minutes of kb or dumbbell snatch (50/35)
1 KB Swings 2/1.5

Wednesday, March 8 2017

Accessory Work: 2 sets
10 reverse kb or dumbbell lunges
5 kick to HS
10 scap push-ups
1:00 hollow rock hold

Strength: Back Squat 

WOD: 3RFT
400m Run
10 Strict HSPU
15 Toes to Bar
20 Alternating Pistols
L3: Kipping
L2: 1-2 abmats for HSPU, band assisted pistols
L1: Pike Press, stationary lunges


Tuesday, March 7 2017

Announcement: To celebrate the end of the Nutrition Challenge and everyone's hard work this year, we will be having a potluck lunch (paleo or not, your choice!), this Saturday, March 11th at 12:00 p.m. at the gym. Everyone is welcome to come earlier and watch our athletes throw down on 17.3! And of course, BYOB!!!

Accessory Work: 3 Sets
10 Banded good morning
0:30 wall sit
15 Russian KB swings 

Strength: Clean (15 minutes) 

WOD: EMOM 21
Min 1: 200/150m Row
Min 2: 30 Double-Unders
Min 3: 10 Burpees
L2: singles x2
L1: singles x2, 6 burpees


Monday, March 6 2017

Accessory Work: 3 Sets
20 band pull a parts
20 banded hamstring curls each side
20 reverse snow angels

Strength: Strict Press+ Push Press

WOD: Complete as many rounds as possible in 7 minutes of:
7 Thrusters 95/65
7 Pull-ups

Rest 3 minutes

Complete as many rounds as possible in 5 minutes of:
5 Thrusters 115/75
5 Pull-ups

Rest 3 minutes

Complete as many rounds as possible in 3 minutes of:
3 Thrusters 135/95
3 C2B Pull-ups

L3: 75/55, 95,65/115/75
L2: 65/45,75/55,95/65, banded pull-ups
L1: 55/35, 65/45, 75/55

Compare to Tuesday, August 9 2016


Saturday, March 4 2017


WOD: 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells, women use 35lbs
Scaled
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-up

If you are not completing the open, use kbs or barbells. Barbell (95/65) or scaled (65/35)

We will be performing 2 to 3 heats in classes depending on how many athletes are signed up for the Open.


Friday, March 3 2017

Strength: 1RM Front Squat 

WOD: In 15 mins (Nutrition Challenge Benchmark) 
1,000m Row
Then in remaining time complete an ascending AMRAP:
2 Thrusters (95, 65)
2 Bar Over Burpees
2 Pull Ups
4 Thrusters
4 Bar Over Burpees
4 Pull Ups
6 Thursters
6 Bar Over Burpees
6 Pull Ups, etc…
Two scores for workout: Row Time + Score in AMRAP
Compare to Friday, January 20 2017


Thursday March 2, 2017

Skill: Romwod

WOD: Complete as many rounds and reps as possible in 12 minutes of: 
12 Box Jump Overs 24/20
6 Deadlifts 155/105
L3: 135/95
L2: 115/75
L1: 95/65


Wednesday, March 1 2017

Strength: Back Squat 

WOD: 3RFT
7/5 Muscle-ups
14 Toes to Bar
21 Push Press 95/65
L2: 14 ring dips, 75/55
L1: banded ring rips or dip bar, 65/45


Tuesday, February 28 2017

Skill: Muscle-ups

Strength: Clean 

WOD: For Time
1,000m Row
50 Double-Unders
30 Power Clean 135/95
L3:1 min double-under practice, 115/75
L2: singles x2, 95/65
L1: singles x2, 75/55


Monday, February 27 2017 

Strength: Push Press 

WOD: For Time
60 Wall Balls
30 Pull-ups
40 Wall Balls
20 Pull-ups
20 Wall Balls 20/14
10 Pull-ups

Accessory Work: 3 sets not for time
10 Scap Pull-ups
10 Back Extensions
15 GHD Sit-ups
500m Row


Friday, February 24 2017

Skill: (A) Romwod
(B) Dumbell or KB Snatch 

WOD: In a 15 minute running clock, complete: 
1,000m Row
30 Hang Power Cleans 155/105
20 Ring Push-Ups
*once the row is completed, every minute on the minute complete 5 bar over burpees. 
L3: 135/95
L2: 115/75, push-ups with a band
L1: 95/65, 10 push-ups


Thursday, February 23 2017

Strength: Snatch 

WOD: 3 Rounds For Time:
400m Run
15 Power Snatches 95/65
30 Double-Unders
L2: 75/55, x2 singles
L1: 65/45, x2 singles


*Announcements*
Our 6:15pm & 7:15pm will be combined into a 6:30pm class. This will start today going forward. 

Wednesday, February 22 2017

Strength: Front Squat 

WOD: For Time
15-12-9-6-3
Toes to Bar
Wall Balls 20/14
Thrusters 75/55
L2: 65/45
L1: 55/35


Tuesday, February 21 2017 

*Announcements*
Our 6:15pm & 7:15pm will be combined into a 6:30pm class. This will start today going forward. 

Skill: Muscle-Up

WOD: In Teams of 2, 2 rounds of: 
In 5 minutes Complete: 
60/50 Cal Row
Then AMRAP HSPU

Rest 1 minute

In 5 Minutes Complete:
60/50 Cal Row
Then AMRAP Burpees 

Rest 1 minute

In 5 Minutes Complete: 
60/50 Cal Row
Then AMRAP KB Swings 2/1.5

L2: 50/40 Cal Row, 1.5/1
L1: 40/30 Cal Row, regular push-ups, 1/.75


Monday, February 20 2017

*Announcements * 
Holiday Hours
10:00am & 11:00am, 5:15pm & 6:15pm

Strength: Power Clean 

WOD: 3RFT
10 C2B pull-Ups
10 Front Squats 165/115
10 Box Jumps
L3: assisted chest to bar pull-ups, 155/105
L2: kipping pull-ups, 135/95
L1: Ring Rows or banded pull-ups, 115/75


Saturday, February 18 2017 

Skill: OH Kettlebell hold

WOD: In Teams of 2, for time:
50 Power Cleans 135/95
60 Burpees
70 Box Jump-Overs 24/20
60 Burpees
50 Deadlifts 135/95
L3: 115/75
L2: 95/65
L1: 75/55


Friday, February 17 2017 

Strength: Snatch 

WOD: 8 Sets: 35 seconds on, 20 off for max reps:
Max Sit Ups
Max Walking Lunges
Max Cal Row


Thursday, February 16 2017 

Strength: Push Press 

WOD: Complete as many rounds and reps as possible in 10 minutes of: 
10 Toes to Bar
20 Wall Balls
L2: 14/10
L1: 10/6


Wednesday, February 15 2017

Skill: Muscle-Up

WOD: 2 RFT
50 Double-unders
25 Push-Ups
15 KB Swings 1.5/1
Rest 5 minutes then
2 RFT
40 Double-unders
20 Push-Ups
10 KB Swings 1.5/1 

Cash Out: Tabata Cal Row

*Score: Total time of both wods (including the rest) + Calories Rowed
L2: 0:30 Double-under practice, 20/14
L1: Singles x 2


Tuesday, February 14 2017 

Strength: Front Squat 

WOD: Complete as many rounds and reps as possible in 20 minutes of: 
20 Thrusters 95/65
20 Pull-Ups
20 Bar-Facing Burpees
L2: 75/55, banded pull-ups
L1: 65/45, scale reps accordingly, banded pull-ups or ring rows


Monday, February 13 2017 

*Announcements*
Morning Classes will be cancelled due to the storm. We will be open for the noon class but please stay posted for updates. 

Skill: EMOM 6
0:30 Handstand hold
0:30 Hollow rock hold

Strength: Power Clean

WOD: Complete as many rounds and reps as possible in 12 minutes of: 
5 Strict HSPU
7 Squat Cleans 115/75
9 Box Jumps 24/20
L3: Kipping
L2: 95/65, 10 Push-ups or 5 on a box
L1: 75/45, 10 Push-ups or 5 on a box


Saturday, February 11 2017 

Strength: Core Circuit
20 Floor Wipers
20 V-Ups
40 Side Bridges 

WOD: AMRAP 5
3 Power Cleans 135/95
6 Push-Ups
9 Sit-Ups
L2: 115/75
L1:95/65
Rest 2 minutes, repeat


Friday, February 10 2017 

Strength: Pause Back Squat 

WOD: Every minute on the minute for 15:00
0-5: 5 Bar Over Burpees + 5 Thrusters (115/75)
6-10: 6 Bar Over Burpees + 6 Thrusters (95/65)
11-15: 7 Bar Over Burpees+ 7 Thrusters (75/55)
L2: 95/65,75/55,65,45
L1:75/55, 65/45, 55/35


Thursday, February 9 2017

**Announcements** 
Please check our website to see if classes are still scheduled. Due to the storm we may be closed for the day.

Strength: Push Press

WOD: In teams of two, complete as many rounds and reps as possible in 16 minutes of: 
40 Push Press95/65
20 Pull-Ups


Wednesday, February 8 2017

Strength: Front Squat 

WOD: EMOM 20
Min 1: 12/10 Cal Row
Min 2: 10 KB Lunges 2/1.5
L2: 1.5/1
L1:1/.75


Tuesday, February 7 2017

Skill: Double-Unders 

Strength: Power Clean 

WOD: For Time
30-20-10-20-30
KB Swings 1.5/1
Wall Balls 20/14
Double-Unders x 3
*3 Muscle-Ups between each set

L3: Double-Unders x 2, 5 Strict chest to bar pull-ups
L2: 35/25lbs, Double-Unders or singles x 3, 5 assisted chest to bar pull-ups
L1: 25/18lbs, singles x 2, 5 pull-ups


Monday, February 6 2017

Just a reminder there is no 5:30am class tomorrow. GO PATS! 

Strength: Snatch 

WOD: 3 Rounds for time of:
20 Box Jumps 24/20
20 Overhead Squats (95/65)
20 Toes to Bar
L2: 75/55
L1: 65/45


Saturday, February 4 2017

*Announcements*
There will be no 5:30am class Monday morning. Our first morning class will begin at 6:30am. GO PATS!

Strength: Snatch
In 8 Minutes, complete 5 singles at 85,88,90,92,95%

WOD: In Teams of 2, complete as many rounds and reps as possible in 20 minutes of:
500m Row (250 each) 
50 Wall Balls 20/14
Only one athlete can work at a time. Divide the work evenly.  
L3: 20/14
L2: 14/10
L1: 10/6


Friday, February 3 2017

Strength: Front Squat 

WOD: 5RFT
10 Front Squats 135/95
10 HSPU  
L2: 115/75, 1 Abmat for HSPU
L1: 95/65, Pike Press or seated KB Press


Thursday, February 2 2017

Skill: Romwod

WOD: EMOM 15
Min 1: 200m/150m Row
Min 2: 40 Double-Unders
Min 3: 20 KB Swings 1.5/1
L2: 1/25
L1: 25/18


Wednesday, February 1 2017

Morning classes please check status of classes due to weather. 

Skill: Double-Unders

Strength: Push Press + Push Jerk 

WOD: 12.3
Complete as many rounds and reps as possible in 18 minutes of: 
15 Box Jumps 24/20
12 Push Press 115/75
9 Toes to Bar 

L2: 95/65
L1: 75/55


Tuesday, January 31 2017

Strength: Pause Back Squat 

WOD: For Time
21-15-9-6-3
Deadlifts 225/155
42-30-18-12-6
Pistols 

L3: 205/145, Band assisted Pistols or to a box
L2: 185/135, KB Lunges  
L1: 155/105, Air Squats


Monday, January 30 2017 

Core: 2 Sets
1:00 Plank
1:00 Rest
1:00 Hollow Rock Hold 

Strength: Power Clean

WOD: In Teams of 2, 2RFT
1,000m Row
60 Chest to Bar Pull-Ups
40 Hang Power Cleans 115/75
L2: Pull-Ups, 95/65
L1: Banded Pull-Ups or Ring Rows, 75/65


Saturday, January 28 2017

Strength: Front Squat 

WOD: For Time
3 minuts of max burpees
into..
5RDS of:
3 Push Jerks 185/125
4 Front Squats
5 Power Cleans
L2: 155/105
L1: 135/95
*For every burpee completed subtract 1 second from your score


Friday, January 27 2017

Strength: Snatch 

WOD: 14.1
AMRAP 10
30 Double-Unders
15 Power Snatches 75/55

(NO dropping the weights from overhead) 

L2: 65/45, double-unders or 30 seconds of double-under practice each round
L1: 55/35 snatches from the hang, 60 single unders


Thursday, January 26 2017

Skill: Romwod

WOD: For Time
30-20-10
Cal Row
Box Jump-Overs 24/20
L2: 20/14
L1: 14/8


Wednesday, January 25 2017

Strength: Back Squat 

WOD: Complete as many rounds and reps as possible in 20 minutes of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 1 minutes between rounds
L2: 15,20,30,40
L1: 10,15,20,25


Tuesday, January 24 2017

Skill: Kipping HSPU

If you already have kipping handstand push-ups work on them from a deficit. 

Strength: Split Jerk

WOD: 4RFT
15 Wall Balls 20/14
9 Bar Over Burpeess
6 Deadlifts 275/185

L3: 20/14, 225/155
L2: 185/135
L1:115/75 2RDS


Monday, January 23 2017

*Announcements*

Today is the start of our Nutrition Challenge! Good luck to everyone who is participating. Stay strong and work with your teammates. Make sure you write down in your food log what you ate for the day and give yourself a valid score. If you do not workout, you do not loose for not having a protein shake. If you did not get the email, please email will@crossfitforcefield.com so he can send it to you. Measurements and photos can be done for those who didn’t get a chance to do so on Saturday.

As our community continues to grow at CFFF the staff has been working very hard behind the scenes to ensure our athletes continue to become healthier and stronger. We want to ensure that every WOD is not only challenging, but fun and manageable. In order to do this, there will be a few changes in our programming. We will be implementing different levels of scaling, which will cater to all of our athletes’ fitness and wellness goals. This will ensure a strong foundation in movements, scaled down volume (when appropriate) and ensure that each WOD will remain intense. We promise to continue to challenge you so that you will never get bored and to create a community that will inspire and motivate you!

Strength: Clean 

WOD: Complete as many rounds and reps as possible in 12 minutes of: 
5 Clean + Jerks 115/75
10 Toes to Bar
30 Double-Unders
L3: 95/65
L2: 75/55
L1: 65/45, AMRAP 8 

Cash Out: 
100 Hollow Rocks
Every time you break complete 10 sit-ups before continuing


Saturday, January 21 2017

Class Time: 9:00am, 10:00am,
Open Gym: 11:00-12:00pm 

If you need to make up Friday’s Nutrition Benchmark WOD please use this time to make it up. 

Strength: 3 Sets
20 Sit-Ups
20 Side Bridges each side

WOD: AMRAP 5
10 Hang Power Cleans 95/65
10 Box Jumps 24/20
Rest 3 minutes then repeat


Friday, January 20 2017 

Night Class Times: 5:15pm & 6:15pm 

Strength: Front Squat 

WOD: In 15 mins (Nutrition Challenge Benchmark) 
1,000m Row
Then in remaining time complete an ascending AMRAP:
2 Thrusters (95, 65)
2 Bar Over Burpees
2 Pull Ups
4 Thrusters
4 Bar Over Burpees
4 Pull Ups
6 Thursters
6 Bar Over Burpees
6 Pull Ups, etc…
Two scores for workout: Row Time + Score in AMRAP


Thursday, January 18 2017

Money for the Nutrition Challenge is due today. We will post the teams tomorrow night and email me each of you al the additional information. 

Strength: Snatch 

WOD: 3RFT
10 Hang Power Snatch 115/75  
10 Box Jump Overs 24/20 

Core: 4 Sets
20 V-Ups
30 Side Raises (15 each side) 
10 Around the Worlds


Wednesday, January 17 2017

Make sure to check the facebook page for status of morning classes. 

Strength: Clean

WOD: AMRAP 7
3-6-9-12-15-18
Power Clean 135/95
Toes to Bar 

Rest 3 minutes

In Teams of 2: 
AMRAP 6
50 Sit-Ups 20/14
50 Double-Unders 

Score: Reps/ rounds + reps


Tuesday, January 16 2017

Sign-up before it's too late! Friday is the last day to sign-up!

Nutrition Challenge Kick Off!
We all know that the holiday season is an awesome time of year, filled with holiday parties, junk food, and alcohol but come January we’re often ready for a refresh. Fear not… we’ve got your back! We’ll be kicking off another gym-wide Nutrition Challenge starting January 22nd.�This will be a six-week team challenge. The focus will be on removing sugar from our diet along with dairy, refined carbohydrates and alcohol (yes, you read that correctly); while learning how to incorporate healthy carbohydrates into our diets. We hope that this will be a useful learning experience for you that will leave you with a new and sustainable outlook on nutrition.�The challenge will be led by both Coach Will and Coach Deanna, who will be with you every step of the way – from the kick-off and benchmark testing through the very end to help hold you accountable and answer any questions you may have.�This new nutrition challenge will definitely help you stay focused and committed to your goals and see some changes over the six weeks. We hope to have a large group this time around… the more, the merrier! Grab your friends and get ready to kick things off after the New Year!

Strength: Back Squat
4 Sets of 3 @ 80% +15-30Lbs
or
1RM Back Squat 

WOD: 3RFT
20 KB Swings 1.5/1
15 Push-Ups
20 Goblet Squats
15 Push_ups
20 Lunges
15 Push-Ups
12 min Cap*


Monday, January 15 2016 

Hours: 10:00 & 11:00am, 5:15pm

Skill: Max Unbroken Pull-Ups 

Strength: Split Jerk

WOD: For Time

“Fran” 
21-15-9
Thrusters 95/65
Pull-ups

Cash Out: Foam Roll


Saturday, January 13 2016

Class Times: 9 & 10am, 11:00-12:00 Open gym

Sign-up before it's too late!
Nutrition Challenge Kick Off!
We all know that the holiday season is an awesome time of year, filled with holiday parties, junk food, and alcohol but come January we’re often ready for a refresh. Fear not… we’ve got your back! We’ll be kicking off another gym-wide Nutrition Challenge starting January 22nd.�This will be a six-week team challenge. The focus will be on removing sugar from our diet along with dairy, refined carbohydrates and alcohol (yes, you read that correctly); while learning how to incorporate healthy carbohydrates into our diets. We hope that this will be a useful learning experience for you that will leave you with a new and sustainable outlook on nutrition.�The challenge will be led by both Coach Will and Coach Deanna, who will be with you every step of the way – from the kick-off and benchmark testing through the very end to help hold you accountable and answer any questions you may have.�This new nutrition challenge will definitely help you stay focused and committed to your goals and see some changes over the six weeks. We hope to have a large group this time around… the more, the merrier! Grab your friends and get ready to kick things off after the New Year!

Warm up: 2 Rounds (15 minutes) 
Kick to Handstand x 5
Banded Good Mornings x 10
Bear Crawl x 20m
15 Air Squats
Coach led stretch 

Strength: Front Squat (15 minutes) 

WOD: For Time
30-20-10
Deadlifts 185/135
HR Push-Ups 

Cash Out: For Time
1,000m Row
If you are signed up for the Nutrition Challenge make sure you keep track of your time.