Blog

2/23/17 – Sign Up for Friday Night Lights

RANT

If you’d like to participate in our first Friday Night Lights this Friday please be sure to write your name down on the sheet on the front desk so that you are included in a heat!  If you aren’t going to be in the gym between now and then just shoot an email to Isaac and she will add you in.  Hope to see you all there – it’ll be a good time!

Also, reminder we have our February Nutrition Seminar tomorrow (Thursday) at 630pm!

CrossFit All Levels

A. Hollow Body Hold – 5x:60, rest :30

B. Foam Roller Body Saw – 5x:60, rest :30

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EMOM 18

Odd: AMRAP Knees to Elbows

Even: AMRAP Wall Balls

*score = total reps

Strength

A. Deadlift – find 2 rep max

B. 1 Press + 2 Push Press + 1 Press – find a heavy complex in 6 attempts

C. EMOM 6

Complex from B @80%

D1. Lateral Single Leg Step Ups – 3×5 each way

D2. V-Ups – 3×10

Endurance

6-8 x 200m Run, 200m Jog Recovery

2/22/17 – Nutrition Seminar on Thursday

RANT

We had to reschedule our Nutrition Seminar for February so now it is THIS Thursday, Feb 23rd from 630pm – 730pm.  Not sure what or how much you should be eating?  Or maybe you realize that diet plays a huge role in your improvement but aren’t sure how to eat for your specific goals?  Come learn something!

CrossFit Performance

For Time

1,000m Row

20 Sumo Deadlift High Pulls

10 Over the Bar Burpees

15 SDHP

10 OTB Burpees

10 SDHP

10 OTB Burpees

CrossFit Fundamentals

A. Sumo Deadlift High Pull Review – 3×10

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EMOM 14

Odd: 7 SDHP

Even: 10 – 15 Abmat Situps

Olympic Weightlifting

A. Jerk Warmup

B. Power Clean + Jerk – heavy single

3 @ 80%

C. Clean Pull – 5×5

D. Front Squat – heavy single

2/21/17 – FNL Sign Ups

RANT

The first Friday Night Lights of the year is this Friday, February 24th!  If you would like to participate (which you should because it’s lots of fun!) please put your name down on the sheet on the front desk so we can make the event run as smoothly as possible.  Don’t know what we are talking about?  Here is the newsletter we sent out about the Friday Night Lights series.

CrossFit Performance

A. False Grip Ring Row @21X1 – 2×10

B. Mod. False Grip Ring Row @21X1 – 2×5

C. False Grip Ring Pullup @21X1 – 2×5

D. Strict MU transition drill

E. Strict Muscle Ups – 10 attempts

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AMRAP 10

15 KB Swings (heavy)

15 Box Jumps

CrossFit Fundamentals

A. CrossOver Symmetry

B. Modified Strict Pullups @21X2 – 3×5

C. Strict Pullups @21X1 – 3×3 (or banded)

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AMRAP 10

15 Ground to Overheads (plate)

10 Burpees

Strength

A. Deadlift – find 2 rep max

B. 1 Press + 2 Push Press + 1 Press – find heavy complex in 6 attempts

C. EMOM 6

Complex from B @80%

D1. Lateral Single Leg Step Ups – 3×5 each leg

D2. V-Ups – 3×10

Endurance

6-8 x 100m Run, 300m jog

2/20/17 – AM Classes Cancelled

RANT

Our 530am and 630am classes are cancelled tomorrow morning due to the President’s Day holiday.  Noon and the PM classes are regular schedule.

CrossFit Performance

A. Clean – 5×3, rest 2:00

*build, attempt heavier than 1/31

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AMRAP 15

15 Cleans (50-55% of A)

Run 400m

*score = rounds + reps

CrossFit Fundamentals

A. Front Squat Review

B. Hang Clean Review

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AMRAP 15

15 Hang Cleans

Run 400m

*score = rounds + reps

Olympic Weightlifting

A. Power Snatch + OHS – heavy single.

3@80%

B. Snatch Pull – 5×5

C. Back Squat – heavy single

D. Back Squat – burnout set @70% of C

2/16/17 – Rescheduled Nutrition Seminar

RANT

We apologize for the inconvenience but we need to reschedule the February Nutrition Seminar to next Thursday, Feb. 23rd at 630pm instead of tomorrow (2/16).  Gracias!

CrossFit All Levels

AMRAP 20

35 Double Unders

22 Abmat Situps

15 MB Clean or Air Squat

*score = rounds + reps

Strength

A. Floor Press – find a 2 rep max

B. Box Squats

2×10, 1×8, 1×6, 3×4

C1. Iron Scap – Lat Pulldowns 3×10

C2. Iron Scap – SnowAngels – 3×5

D. Hollow Body Hold – collect 2:00

Endurance

800m Run, rest 5:00

400m Run, rest 4:00

200m Run

2/15/17 – Hang Power Cleans

CrossFit Performance

AMRAP 5

Row/AB for Cals (20/15)

15 Hang Power Cleans

Rest 2:30 – 5:00

x4

*choose a load that allows you to perform 8 reps unbroken

*score = rounds + reps

*alt. between bike and row

CrossFit Fundamentals

A. Power Clean – 3×5

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5 Rounds for Time

10 Power Cleans

10 Box Jumps

10 Burpees

*15 min cap

Olympic Weightlifting

A Below Knee Power Snatch – Collect 15 Mod/Heavy

B. Below Knee Power Clean + Jerk – collect 15 Mod/Heavy

C. Front Squat- 3×1

2/14/17 – Nutrition Seminar Thursday

RANT

This Thursday, February 16th at 6:30pm is our next monthly Nutrition Seminar.  Come in and learn a little about what you should be eating for your body type and your goals, and take the opportunity to ask questions.

CrossFit Performance

A. Hang Power Snatch – 5×5

*build to heavy

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AMRAP 12

10 Power Snatch

10 FR Lunges

*score = total reps

*same barbell for both movements

*choose load that aligns with your training goals

CrossFit Fundamentals

A. Hang Power Snatch – 5×5

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AMRAP 12

10 Hang Power Snatch

12 DB Front Rack Lunges

*score = total reps

Strength

A. Back Squat – find 3 rep max

B. Deficit KB Deadlifts – 4×8-12

C1. OH DB Lunges – 3×5 each leg

C2. Wall Walks – 3×5

Endurance

6 – 8 x 100m Run + 200m Jog

2/9/17 – LBN Check In Reminder

RANT

Reminder for those participating in the LBN Challenge – we have our 1 month “check in” at 730pm tomorrow (Thursday) night.  Come talk about what has been going well, what you are struggling with, questions you have, etc.  Bring copies of a “unique” paleo recipe to share with others for bonus points!

CrossFit All Levels

For Time

1 Mile Run

100 Wall Balls

50 Burpees

*35 min cap

Strength

A. Press – find a 3 rep max

B. Pendlay Rows @31X3 – 4×8

C. Front Rack Lunges – work up to heavy 5 each leg

EMOM 10

Odd: 3 FR Lunges each leg (90% of heavy 5)

Even: 2 Eccentric Pullups

D. GHDSitUps – 3×10-12

Endurance

1200m Moderate Run, 3:00 rest

400m Fast Run, 3:00 rest

800m Moderate Run