Wednesday, February 27 2019

Strength: EMOM 12
Odd: 15 Burpess
Even: 3 Snatches (climbing)
**Start around 60% of your 1RM

WOD: AMRAP 15
12 Pull-ups
9 Deadlifts
6 Hang Power Cleans

 RX+ 3 Muscle-ups

*Start at any weight you want and either make 5-10lb jumps or 10-20lb jumps. Your goal is to never rest more than 10-20 seconds at any point. This is a strength piece today, mixed with some conditioning. Pick weights you can move through but also challenges you.

 

Thursday, February 21 2019

         Please look on our Facebook page and website prior to class for any cancellations due to snow!

 WOD: AMRAP 15
5 Power Snatches 95/65
50 Double-Unders

 Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
And so on… Keep adding 20/10lbs (scaled: add 5-10lbs every round)

Rest 10 minutes

CrossFit Open 15.4
AMRAP 8
3 HSPU
3 Power Cleans 185/125
6 HSPU
3 Power Cleans
9 HSPU
3 Power Cleans
12 HSPU
6 Power Cleans
15 HSPU
6 Power Cleans
18 HSPU
6 Power Cleans
21 HSPU
9 Power Cleans

 Scaled: HR Push-ups
115/75

Tuesday, February 19 2019

              **Reminder we will have our first Stretch and Skill tomorrow night. It will be from 7:15 pm - 8:00 pm. Hope to see you there!

WOD: For Time  (0:00-15:00)
50-40-30-20-10
American KB Swings 53/35
10-20-30-40-50
Wall Balls 20/14

Rest 2 minutes

(17:00-36:00)
Back Rack Lunges 95/65
Push-ups
Sit-ups

 

Wednesday, February 13 2019

  Please check the website for updates on morning classes! We plan to resume our normal schedule. 

All morning classes have been cancelled. The gym doesn’t have power right now. We will resume our normal schedule for evening classes. Thank you!

Strength: Front Squat (20 min)
4 Sets of 5 reps
Build to a heavy set of 5 reps

WOD: AMRAP 15
10/7 Row, Bike, Ski
14 Front Rack Lunges 95/65
7 Devil Press

Tuesday, February 12 2019

            Due to the impending storm, evening classes have been cancelled. Coach Will will be at the gym from 3:00 pm - 4:00 pm for Open Gym!

 WOD: 5 RFT
10 DB Power Cleans 50/35
20 DB Front Squats
30 Double-unders

 Rest 3 minutes

5RFT
10 Alt. DB Snatch 50/35
10 Burpess
15/12 Cal Bike, Ski,Row

*30 Min CAP

 

Saturday, February 9 2019

SWEAT: EMOM 5 x 2 (Max Reps)
Min 1: DB Floor Press
Min 2: Pull-ups
Min 3: Push-ups
Min 4: Sit-ups
Min 5: 15/12 Cal Bike or 20/18 Row

 Rest 2 minutes

EMOM 5 x 2 (Max Reps)
Min 1: Renegade Rows (Right side)
Min 2: Renegade Rows (Left)
Min 3: DB Push Press
Min 4: Sit-ups
Min 5: Min 5: 15/12 Cal Bike or 20/18 Row

EMOM 5 x 2 (Max Reps)
Min 1: Toes to Bar
Min 2: Wall Balls Sit-ups
Min 3: Sit-ups
Min 4: Russian Twist
Min 5: Min 5: 15/12 Cal Bike or 20/18 Row

 

Thursday, February 7 2019

     All cubbies in the front entrance and bathrooms must be cleaned out by Friday. Any unclaimed items will be donated.  

 Strength: Back Squat
4 Sets of 2 reps @ 80%  + 20-40lbs

WOD: For Time
25 Shoulder to Overhead 135/95
50 Back Squats 135/95
100 KB Swings 53/35
200 Double-Unders